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Santé! Naturopathic News From Dr. Sarah Cimperman

Santé means "to your health!" This French expression embodies the purpose of my monthly newsletter. My goal is to provide support for healthy lifestyles through articles, recipes, current research in holistic medicine and answers to your health questions.

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July/August 2010

“Physicians cure, sometimes; relieve, often; comfort, always.”
French Proverb

Commonly overlooked, psychological well-being is an important part of health. Studies have shown that our emotional responses to stress affect our immune system and the incidence of cancer. Read all about it in this month’s Research Review.

Other topics in my new newsletter include a Sunscreen Guide, strategies for picking produce to reduce your exposure to pesticides, fun ways to get fit for free this summer in New York City, and the latest recipes from my blog, including a Moroccan Shrimp Salad and Rhubarb Raspberry Compote.

In good health,

Sarah Cimperman, ND

Article
Can Stress Cause Cancer?

Doctor’s Pick
Sunscreen Guide
Updated Shopper's Guide to Pesticides
Get Fit for Free in NYC

In the News
Well-Being Journal

The Naturopathic Gourmet
Asian Salad with Tempeh and Tamari Vinaigrette
Calamari Salad with Olives and Roasted Tomatoes
Fresh Sardines
Moroccan Shrimp Salad
Rhubarb Raspberry Compote
Chocolate Almond Tarte

Quote:
“Physicians cure, sometimes; relieve, often; comfort, always.”
French Proverb

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Can Stress Cause Cancer?
By Sarah Cimperman, ND

A wide-scale meta-analysis – a study of studies – by psychobiologists at University College London looked at the link between stress and cancer. Researchers reviewed 168 studies and examined the effects of stressful events like death, divorce and work, as well as individual reactions to these events. They found that people with "stress-prone personalities, unfavorable coping styles and negative emotional responses" had an increased risk of developing cancer and, in individuals already diagnosed with cancer, lower rates of survival. Increased incidence was specifically associated with cancers of the breast, lung, head, neck, liver, lymph and blood.

Stress is unavoidable. In the short-term, some can be good for us, like preparing to run a race or give an important presentation. But chronic, unmanaged stress can be dangerous. Stress hormones that activate the body's sympathetic nervous system responsible for "fight or flight" reactions (like increased heart rate, higher blood pressure and muscle contractions) also inactivate non-necessary functions like digestion and immune surveillance. Natural killer cells responsible for detecting and destroying cancerous or precancerous cells become less active when blood levels of stress hormones cortisol and noradrenaline are high. This facilitates the growth and spread of tumors.

Studies at the National Cancer Institute have shown that in women diagnosed with breast cancer, the more positive their psychosocial outlook, the more active their natural killer cells. And the more active their natural killer cells, the higher their chance of long-term survival. Conversely, women who were distressed, depressed, and/or lacking social support had less active natural killer cells, not just in their blood but at the tumor level as well. Their tumors were also more likely to spread to nearby lymph nodes and rates of cancer recurrence were higher.

These studies highlight the importance of managing stress, finding joy, connecting with others and cultivating emotional and spiritual health, whether you have been diagnosed with cancer or seek to prevent it.

Chida Y et al. Do stress-related psychosocial factors contribute to cancer incidence and survival? Nature Clinical Practice, Oncology, 5(8):466-75, August 2008.

Levy S et al. Correlation of stress factors with sustained depression of natural killer cell activity and predicted prognosis in patients with breast cancer. Journal of Clinical Oncology. 5(3):348-53, March 1987.

Levy SM et al. Immunological and psychosocial predictors of disease recurrence in patients with early-stage breast cancer. Behavioral Medicine, 17(2):67-75, Summer 1991.

Levy SM et al. Prognostic risk assessment in primary breast cancer by behavioral and immunological parameters. Health Psychology, 4(2):99-113, 1985.

Lutgendorf SK et al. Social support, psychological distress, and natural killer cell activity in ovarian cancer. Journal of Clinical Oncology. 23(28):7105-13, 1 October 2005.

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Sunscreen Guide

The average adult in the United States is exposed to more than 100 different chemicals from personal care products every day. Many, including sunscreen, are applied to the body's largest organ: the skin. The FDA hasn't updated their sunscreen guidelines since 1978 but the Environmental Working Group recently released their fourth annual Sunscreen Guide.

EWG analyzed 500 sunscreens and found only 8 percent to be safe and effective. Most products exaggerated their SPF claims or contained potentially toxic ingredients, including hormone-disrupting chemicals.

Search EWG's database to find your sunscreen and see how it measures up. Or browse their list of top-rated products before you shop.

http://www.ewg.org/2010sunscreen

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Updated Shopper's Guide to Pesticides

According to the recent report from the U.S. Department of Health and Human Services, the National Institutes of Health and the National Cancer Institute, exposure to pesticides approved by the Environmental Protection Agency "has been linked to brain/central nervous system, breast, colon, lung, ovarian, pancreatic, kidney, testicular, and stomach cancers, as well as Hodgkin and non-Hodgkin lymphoma, multiple myeloma, and soft tissue sarcoma."

Still-developing babies and children are most susceptible to the adverse effects of toxic pesticides and cancer isn't the only concern. A study published in the current issue of Pediatrics measured levels of pesticides in more than 1100 children between the ages of 8 and 15. Researchers found pesticides in 94 percent of children and those with above average amounts had twice the risk of attention-deficit hyperactivity disorder (ADHD).

Avoiding pesticides is best, but it's not always possible. When organic foods are unavailable or unaffordable, take some help from the Environmental Working Group and make informed choices about what to eat and what to avoid.

EWG analyzed data from nearly 96,000 laboratory tests from the US Department of Agriculture and the Food and Drug Administration. They ranked fruits and vegetables based on pesticide contamination and found that people who eat five fruits and vegetables per day from the Dirty Dozen list consume an average of 10 pesticides daily, while those who eat from the 15 least contaminated conventionally-grown fruits and vegetables ingest fewer than 2 pesticides each day.

EWG just updated their lists to reflect the most recent results. New to the Dirty Dozen are blueberries, spinach and potatoes. New to the Clean Fifteen are cantaloupe, grapefruit and honeydew melon.

Here are the latest lists:

THE DIRTY DOZEN

Celery
Peaches
Strawberries
Apples
Blueberries
Nectarines
Bell Peppers
Spinach
Kale
Cherries
Potatoes
Imported Grapes

Avoid these foods if they are not organic.

THE CLEAN FIFTEEN

Onions
Avocado
Sweet Corn
Pineapple
Mangos
Sweet Peas
Asparagus
Kiwi
Cabbage
Eggplant
Cantaloupe
Watermelon
Grapefruit
Sweet Potato
Honeydew Melon

You can download a PDF version of this list or an iPhone app from EWG's website:

http://www.foodnews.org

If you make a donation of $10 or more, they will send you a Shopper's Guide to Pesticides bag tag so you will have these lists at hand every time you shop. Support EWG and help them continue the good work that they do.

References:

Leffall LD, Kripke ML et al. Reducing environmental cancer risk: what we can do now. 2008–2009 Annual Report, President’s Cancer Panel. U.S. Department of Health and Human Services, National Institutes of Health, National Cancer Institute. April 2010, p. 45.

Bouchard MF et al. Attention-Deficit/Hyperactivity Disorder and Urinary Metabolites of Organophosphate Pesticides. Pediatrics, 2010 May 17.

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Get Fit For Free in NYC

New York City can be expensive, but there are also affordable activities if you know where to look. And nothing can be more affordable than free. Here are some summer activities that will get you moving and don't cost a cent.

Free Kayaking and Canoeing

The Downtown Boathouse is a non-profit organization run by volunteers committed to providing free access to the New York City harbor. On weekends and holidays from mid-May to mid-October, visit one of their 3 locations in Manhattan to take a free 20-minute paddle on the Hudson River: Pier 40 near West Houston Street, Pier 96 near West 57th Street, and Riverside Park at West 72nd Street. They supply kayaks, paddles, life vests and friendly tips. Kayaking experience is not necessary but participants must know how to swim. They also offer three-hour trips (also free) on the Hudson River from mid-June to mid-September for experienced kayakers.

Every weather-permitting Saturday from spring through fall, the New York Outrigger Club offers 3 free novice sessions in outrigger canoeing from Pier 66 near West 26th Street and West Side Highway (just north of Chelsea Piers) on the Hudson River. Open to local residents 14 years and older, the sessions last approximately one hour and 15 minutes, starting at 10:30 a.m., 11:15 a.m. and 12:00 p.m.

The Long Island Boathouse offers free kayaking in Hallets Cove near Socrates Sculpture Park every Sunday this summer, weather permitting. Reservations are not required and paddles are offered on a fist-come-first-served basis. They also offer longer weekday paddles with views of Roosevelt Island, Manhattan, Queens, and Brooklyn that do require reservations. Visit their website for details and schedules.

Shape Up NYC

Shape Up NYC offers free classes throughout the 5 boroughs and all ages are eligible: children, adults and seniors. Taught by expert fitness instructors who make exercise fun, choices range from pilates and yoga to aerobics and zumba. Pre-registration is not required but first-time participants are asked to fill out this form and bring it to their first class.

Free Bike Fridays

Bike and Roll in New York City is offering free one-hour bike rentals at two locations on Governor's Island every Friday from 10:00 a.m. to 4:30 p.m. through October 8th. Free ferries depart hourly from the Battery Maritime Building located at 10 South Street, adjacent to the Staten Island Ferry in Lower Manhattan. Check the current schedule for details and directions.

The New York City Water Taxi offers more frequent Friday service to Governor's Island from the South Street Seaport, DUMBO and Pier 6 in Brooklyn. Tickets cost $2 for a single ride or $3 round trip.

Be Fit NYC

On the first Monday of every month, recreation centers around New York City offer free classes and use of their facilites. Visit their website to find a center near you.

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In the News

Dr. Cimperman's article on the Statin epidemic is published in the current issue of the Well Being Journal. In case you missed it, find this journal on news stands now or read the article on her blog:

http://adifferentkindofdoctor.blogspot.com/2010/02/statin-epidemic.html

Here's an excerpt:

Millions of people in the United States take statin medications to lower cholesterol and prevent heart disease. Some think that statins are the new wonder drug while others wonder whether the benefits outweigh the risks. With research studies uncovering questionable gain and serious side effects, critical concerns are justified. A thorough understanding of the way that statins work helps explain why they may not be the key to healthier hearts and longer lives.

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The Naturopathic Gourmet

My healthy, whole foods blog, The Naturopathic Gourmet, was rated as one of the Top 25 Naturopathic Blogs. I write at least one new recipe every week and here are the most recent posts:

Asian Salad with Tempeh and Tamari Vinaigrette
I am always singing the praises of tempeh, a fermented form of soy. It is a healthy vegetarian protein and I love the chewy texture. Tempeh has a mild nutty flavor and, like tofu, takes on the flavors of sauces and other ingredients. Here, tossed with Tamari Vinaigrette, it tops my Asian Salad.

Calamari Salad with Olives and Roasted Tomatoes
Calamari are inexpensive and easy to prepare. Most restaurants serve them as an appetizer, breaded and deep fried, rendering them greasy and flavorless. A healthier alternative, cooking them quickly with just a little olive oil and sea salt, showcases their savory flavor and tender, chewy texture.

Rhubarb Raspberry Compote
When the weather warms up, cool desserts taste great. Make this easy compote ahead and chill it for several hours so you can serve it cold.

Real Mayonnaise
Real mayonnaise is simply egg yolk and olive oil, with a little seasoning. Made right, it's a nutritious condiment you can whip up in minutes.

Tempeh Salad Tartine
Here I toss tempeh with a lemon-yogurt dressing and capers for a creative alternative to tuna salad.

Fresh Sardines
Fresh sardines make a fantastic meal. Not only are they inexpensive and full of healthy omega-3 fats like DHA and EPA, but they are approved by Seafood Watch. Because they are small fish that live low on the food chain, sardines are sustainable seafood low in toxic contaminants.

Chocolate Almond Tarte
This dessert is light, delicious and gluten-free. It is also healthy, full of antioxidants from the cocoa powder and essential fatty acids from the almonds. High in protein and only slightly sweetened with a touch of honey, it is a great way to end a special meal.

Moroccan Shrimp Salad
This simple salad is full of Moroccan flavors. It is savory, spicy, and perfectly balanced with a hint of sweetness from the oranges.


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This monthly newsletter is published by Dr. Sarah Cimperman and is available free for everyone. Those who would like to receive a monthly email with the link can email newsletter@drsarahcimperman.com with "subscribe" in the subject field. All email addresses are kept confidential and will never be shared with any other party.

Please Note
I never accept commission or compensation of any kind for my recommendations. If I recommend a book or website or service, it is because I believe it is of exceptional quality and interest to my readers.

Copyright 2010 Sarah Cimperman, ND

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