Harnessing the Power of Fibre

It is easy to overlook the importance of dietary choices in safeguarding against various ailments. One such silent protector in our diet is fibre, a nutrient with profound implications for our digestive health and, notably, in the prevention of colorectal cancer. Colorectal cancer is the 4th most diagnosed cancer in Canada[i], and lifestyle factors such as diet can play a significant role in its development.

At Saskatoon Naturopathic Medicine, we practice a comprehensive approach to wellness, and understanding the role of fibre in colorectal cancer is paramount.

What is fibre?

Fibre is the portion from plant-based foods that our bodies cannot fully digest and end up being fermented or broken down by the bacteria that live in our digestive tracts (called the gut microbiome).

The fermentation of fibre by our gut bacteria produces short-chain fatty acids (SCFAs) including butyrate, which is the main source of energy for colon cells.

Why is fibre important?

Fibre helps move substances through our GI system, thereby facilitating the elimination of carcinogenic substances. Additionally, the SCFAs (including butyrate) have anti-inflammatory, immune-modulating, and anti-carcinogenic effects on the cells of our colon and help slow the growth of colon cancer cells.

Gut Dysbiosis

Our diet plays an important role in balancing the bacterial populations that make up our gut microbiome. Diets that are higher in fibre help to promote bacteria that produce butyrate and reduce inflammation. Diets low in fibre can lead to gut dysbiosis (a decrease in the beneficial bacteria and an increase in bacteria that promote inflammation).

We believe in empowering our patients with actionable steps to optimize their health. Here are some practical tips for incorporating more fibre into your diet:

• Embrace whole foods over refined, highly-processed options.

• Load up on produce, aiming for a colorful variety to maximize your nutrient intake.

• Snack smart to curb cravings and boost fibre intake throughout the day.

• Experiment with legumes in soups, salads, and stews.

Great sources of fibre for fermentation, butyrate production, and promoting microbiome diversity include soluble fibres such as:

Beta-glucans – oats, barley, sorghum, rye, mushrooms

Pectins – Apples, oranges, apricots, white beans, black beans

Inulin – Agave, artichokes, asparagus, bananas, chicory root, garlic, onions, leeks, wheat

A diet rich in a variety of dietary sources of fibre is beneficial for health – it helps substances move through the gut, balances sugar and cholesterol levels, and promotes a healthy gut microbiome. Aim for 30 grams of fibre per day from foods including grains, vegetables, fruits, legumes, nuts and seeds.

We stand committed to guiding you on your journey to vibrant health, one fibre-filled meal at a time.

[i] https://www.colorectalcancercanada.com/colorectal-cancer/statistics/

Sources:

Fratila, T. D., Ismaiel, A., & Dumitrascu, D. L. (2023). Microbiome modulation in the prevention and management of colorectal cancer: A systematic review of clinical interventions. Medicine and Pharmacy Reports, 96(2), 131–145. https://doi.org/10.15386/mpr-2526

Madrigal-Matute, J., & Bañón-Escandell, S. (2023). Colorectal Cancer and Microbiota Modulation for Clinical Use. A Systematic Review. Nutrition and Cancer, 75(1), 123–139. https://doi.org/10.1080/01635581.2022.2108468

Rinninella, E., Mele, M. C., Cintoni, M., Raoul, P., Ianiro, G., Salerno, L., Pozzo, C., Bria, E., Muscaritoli, M., Molfino, A., & Gasbarrini, A. (2020). The Facts about Food after Cancer Diagnosis: A Systematic Review of Prospective Cohort Studies. Nutrients, 12(8), 2345. https://doi.org/10.3390/nu12082345

Holscher, H. D. (2017). Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes, 8(2), 172–184. https://doi.org/10.1080/19490976.2017.1290756

Bashir, K. M. I., & Choi, J.-S. (2017). Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future. International Journal of Molecular Sciences, 18(9), 1906. https://doi.org/10.3390/ijms18091906

Ross, J. K., English, C., & Perlmutter, C. A. (1985). Dietary fiber constituents of selected fruits and vegetables. Journal of the American Dietetic Association, 85(9), 1111–1116.

Tosif, M. M., Najda, A., Bains, A., Kaushik, R., Dhull, S. B., Chawla, P., & Walasek-Janusz, M. (2021). A Comprehensive Review on Plant-Derived Mucilage: Characterization, Functional Properties, Applications, and Its Utilization for Nanocarrier Fabrication. Polymers, 13(7), 1066. https://doi.org/10.3390/polym13071066

Dhingra, D., Michael, M., Rajput, H., & Patil, R. T. (2012). Dietary fibre in foods: A review. Journal of Food Science and Technology, 49(3), 255–266. https://doi.org/10.1007/s13197-011-0365-5

REDUCE YOUR CANCER RISK!

CANCER PREVENTION

Prevention is the action of stopping something from happening. We often focus on how to support a person who has already been diagnosed with a health condition, however a big focus on health should be ways in which we can prevent the condition from occurring in the first place. Although cancers can develop for many reasons outside our control, there are many factors which we can change (called modifiable factors), which may alter our risk for developing cancer and other chronic diseases. By addressing these modifiable factors, we can focus on prevention.

As you can see from the table above, there are a number of influencing factors that we have the ability to change. In this article, we will briefly touch on some of these modifiable factors and how they impact our health with respect to cancer prevention, and how naturopathic medicine can help!

Diet

Although the information isn’t very clear regarding the impact our diet has on the risk of developing cancer, there are a few associations that have been found between certain dietary factors and cancer risk, according to the World Cancer Research Fund/American Institute for Cancer Research [1-4]:

• Eating whole grains and high fiber foods (such as fruit, vegetables and legumes) is associated with a protective effect against developing colorectal cancer

• Diets high in “fast foods” or processed foods (which are typically higher in trans/saturated fats, salt and sugar) are associated with increased risk of developing obesity, which is associated with increased risk of cancer

• Higher intakes of red and processed meat are associated with an increased risk in developing colorectal cancer

• High intake of sugar, including in beverages such as soda pop, can contribute to overweight/obesity, which is a risk factor for developing many cancers

Eating a diet high in fruits, vegetables, legumes and whole grains, healthy fats and lean proteins, and limited intake of processed foods and sugar is a great step toward cancer prevention, as well as prevention of other health conditions like obesity. At Saskatoon Naturopathic Medicine, we work with patients to develop an individualized diet plan addressing these risk factors and recommend healthier alternatives.

Physical Activity

Being physically active is associated with a reduced risk of developing colorectal, breast and uterine cancer, and also helps prevent excess weight gain and obesity.

The World Health Organization (WHO) recommends that adults should be physically active most days of the week, for at least 150 minutes of moderate-intensity physical activity per week. Some examples of moderate-intensity exercise include shovelling snow, jogging, swimming, bicycling, and dancing. By incorporating more physical activity into our week, we are also reducing the amount of time we spend sitting (called sedentary activity), which on its own is a risk factor for developing other conditions like obesity [5].

Toxic Exposures and Lifestyle Factors

Toxic exposures refers to exposures of substances that have the potential to cause harm in high amounts. Exposures can occur through our occupation, the environment (ie. pollution, contaminated water, etc), our diet, and even the hygiene and cosmetic products we use every day (ie. deodorants, perfumes, etc). For example, there are chemicals known as endocrine disrupting chemicals (EDCs) which can interfere with our own hormonal (endocrine) system, and can result in an increased risk of developing hormone-associated cancers such as breast cancer. EDCs can be found in plastics, shampoos and other cosmetics, pesticides and others [6].

Two other important toxic exposures to discuss are cigarette smoking and alcohol intake, both of which are strongly associated with increased risk of developing cancer. At Saskatoon Naturopathic Medicine, we assess what exposures to toxic substances you may have been or are currently exposed to, and offer recommendations and tools to help reduce exposures and support the body’s own ability to naturally detoxify.

For more information about reducing your exposures to environmental risk factors, check out this webpage by the Canadian Cancer Society: https://cancer.ca/en/cancer-information/reduce-your-risk/know-your-environment.

Immune Health and Stress

In addition to decreasing the risk of infection, our immune system plays an important role in the development of cancer. A type of white blood cell, called a natural killer (NK) cell, is one of the main immune cells responsible for recognizing cancer cells and preventing them from growing and moving to other areas in the body [7]. Some factors that play a role in how well our immune system functions are adequate sleep, a healthy diet, physical activity levels, sources of inflammation, nutrient deficiencies, and stress levels. It is important to look at any reasons why our immune system may not be functioning optimally, and address these factors to support our health.

The impact of stress on cancer development is still unclear, however there are indirect associations with stress on risk of developing cancer. As mentioned above, stress can impact how well our immune system functions, and can also impact our sleep quality. There are ways in which we can reduce the impact stress has on our health, including meditation, yoga or other restorative exercises, acupuncture, journaling and counselling. Naturopathic Doctors are trained in acupuncture, and are knowledgeable in many stress supports including lifestyle modifications and nutrients/botanicals to manage the body’s stress responses.

There are many ways in which we can make healthier changes to help in the prevention of chronic diseases such as cancer and others like cardiovascular disease and obesity. At Saskatoon Naturopathic Medicine, our Naturopathic Doctors are well-trained in assessing the overall health of patients and identifying where support may be needed. Prevention of disease is not commonly discussed, however it is one of the guiding principles of naturopathic medicine [8] and vital to our overall health.

References:

[1] https://www.wcrf.org/dietandcancer/eat-wholegrains-vegetables-fruit-and-beans/

[2] https://www.wcrf.org/dietandcancer/limit-fast-foods/

[3] https://www.wcrf.org/dietandcancer/limit-red-and-processed-meat/

[4] https://www.wcrf.org/dietandcancer/limit-sugar-sweetened-drinks/

[5] https://www.wcrf.org/dietandcancer/be-physically-active/

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7731339/

[7] https://molecular-cancer.biomedcentral.com/articles/10.1186/s12943-020-01238-x

[8] https://aanmc.org/6-principles/

SUNSCREEN AND SAFE SUN GUIDELINES

It’s officially summer, and that means lots of sun exposure! A popular topic during this time is the use of sunscreen. This article will cover the benefits and risks of sun exposure, and how we can optimize the benefits while reducing our risks by implementing safe sun practices.

Why do we need to worry about sun protection?

Here’s a quick overview on how the sun affects our health.

The sun emits different kinds of electromagnetic radiation, including ultraviolet (UV) radiation (which is where we will focus our article). UV radiation can be classified as UVA, UVB or UVC. UVC radiation is blocked by the Earth’s atmosphere, so only UVA and UVB radiation reaches the planet’s surface (and us). UVB radiation is the type that plays a role in our body’s ability to make vitamin D.

Maintaining healthy levels of vitamin D is important for overall health, including supporting our immune system, maintaining healthy bones, and supporting mood balance. Since the sun is our main source of vitamin D, why do we need to be careful with sun exposure?

UV radiation is the single greatest risk factor in the development of skin cancers, which are some of the most common cancers in Canadians. UV radiation from the sun can damage the skin, resulting in sunburns, as well as skin aging, wrinkling and loss of elasticity. Therefore, balancing sun exposure to optimize benefits while reducing the risks is ideal! Below are ways to implement safe sun practices for adults, babies and children.

What you can do?

Avoiding the sun at peak times

The sun’s rays are the strongest at midday, between 10 AM and 4 PM, which is when the risks are highest. Avoid getting sunburns and suntans, as these are the result of skin damage from the sun. Emphasize activities in the shade rather than in direct sun, or implement the use of shade from trees or umbrellas.

Use sunscreen

Sunscreen is used to protect the skin from the potential damage of ultraviolet (UV) radiation exposure from the sun. The Canadian Dermatology Association recommends a broad-spectrum (protecting against both UVA and UVB rays) sunscreen with a sun-protection factor (SPF) of 30 or higher. Generally, the higher the SPF, the more effective it is at protecting us from the sun (however, this does not mean that it is foolproof!). Sunscreen should be used on all exposed skin areas and reapplied as per manufacturer's instructions, potentially more often if swimming or sweating. Lip products containing SPF can be used to protect the skin on our lips.

Keep in mind that the skin is one of the body’s largest organs, and may absorb ingredients from the products we use on it. Using the Environmental Working Group’s (EWG’s) Healthy Living app can help you find clean and effective cosmetics and sunscreens. For a more information on “clean” sunscreen options, check out the EWG Sunscreen Guide!

Wear sunglasses and a wide-brimmed hat

Physical barriers to the skin, such as dark clothing, sunglasses and a wide-brimmed hat offer shade options and physical ways to block the sun’s rays. Sunglasses help protect your eyes from potential sun damage, including cataracts. Clothing that has a tight weave, darker in colour, and increased fabric weight and thickness are better clothing options to help protect against the sun’s rays.

Babies need protection too!

Babies’ skin and eyes are particularly sensitive to damage from the sun. Babies should be kept out of direct sun, and should wear hats with a wide brim and be dressed in loose fitting lightweight clothing that covers their arms and legs. These methods are ideal, however you can also use a baby-safe SPF 30 sunscreen. Make sure babies avoid getting tans or sunburns!

Can sunscreen decrease my body’s ability to make vitamin D?

Research suggests that sunscreen, especially when applied correctly and consistently and with a high SPF, can decrease the production of vitamin D, but only by a small amount. This may be because sunscreen does not perfectly block UVB radiation exposure to the skin, and therefore some vitamin D can still be made. If you are worried about not getting enough vitamin D, your naturopathic doctor can test your vitamin D levels and may recommend a vitamin D supplement, which provides a source of vitamin D without the radiation exposure from extended periods of time in the sun.

Written by Dr. Dana Kolenich ND

References:

[1] Queirós, C. S., & Freitas, J. P. (2019). Sun Exposure: Beyond the Risks. Dermatology Practical & Conceptual, 9(4), 249–252. https://doi.org/10.5826/dpc.0904a01

[2] https://dermatology.ca/public-patients/sun-protection/sun-safety-every-day/

[3] Li, H., Colantonio, S., Dawson, A., Lin, X., & Beecker, J. (2019). Sunscreen Application, Safety, and Sun Protection: The Evidence. Journal of Cutaneous Medicine and Surgery, 23(4), 357–369. https://doi.org/10.1177/1203475419856611

[4] https://www.aafp.org/afp/2000/0715/p375.html

[5] https://pubmed.ncbi.nlm.nih.gov/31069788/

FREE SEMINAR - TOP 5 TIPS TO PREVENT CANCER

Presentation - Wednesday, May 10 at 7:00 pm at McNally Robinson, Saskatoon

Come join Dr. Amy Velichka, ND during Naturopathic Medicine Week 2017 for a free presentation on the Top 5 Tips to Prevent Cancer and Reoccurrences of the Disease. Dr. Velichka, ND will be presenting on common modifiable risk factors for developing cancer, ways to minimize these risk factors, and how to build up your own anti-cancer defenses naturally. Leave feeling motivated, empowered and inspired to make healthy choices that will help you feel your best while reducing your risk of this prevalent disease.