The Spa's Secret BTC Agent's List: 05/18/20

Monday, May 18, 2020

The Massage Therapist Development Centre

Painful Exercise In Rehab – Yes, No, Or A Lot To Think About

Posted: 18 May 2020 08:07 PM PDT

Whether rehab exercises should be painful or not has become a recent topic of much discussion. As we have started to value the role of (optimal) loading in rehab, and that we can get patients back to moving and loading pretty early in the rehab process, we have also got to appreciate that this is unlikely to happen without experiencing any pain.

If you have any type of understanding about pain then the simple question of "should we use painful exercise?" suddenly might not look so simple!

Rather than a simple yes or no, there are a bunch of questions to be answered, such as how much pain is OK? Who may or may not benefit? And what is the best way to manage the process? Especially if all does not go to plan!

Research

From a data standpoint it would be great if we had have something that we can use to guide us here. Low and behold we do, and its open access.

Smith et al looked at this question in 2017.

Should exercises be painful in the management of chronic musculoskeletal pain? A systematic review and meta-analysis

This systematic review and meta analysis looked at 9 trials in which varying degrees of painful exercise were used. They found that painful exercise did NOT result in statistically worse outcomes across a short, medium or long term follow up. There was a small statistical benefit in the short-term for painful exercises as highlighted by the standardised mean difference of around 0.2 (SMD = effect size for a meta analysis). So from a research standpoint this is positive news.

One thing to note here from a clinical standpoint is, that using painful exercise is no GUARANTEE that it will have a positive effect for your patient. All statistical tests only give us the PROBABILITY of an effect, so the likelihood is that it will, but when we look at the confidence intervals (measure of variability) for the mean SMD for painful exercise, for the majority of the studies we can also see that they cross into a negative effect and in some of the studies quite substantially.

The variable effect of exercise on pain (although over a shorter time frame) was also shown by O Neill et al’s recent look at the acute effects of isometrics *Here*. Although, of course, isometric exercise and painful exercise is not the same thing, the point here is the highlighting of the variable effects from exercise. For patients with higher baseline pain isometrics actually increased their pain post exercise and this is the benefit of looking at individual responders within a study not just the group average. Those with lower pain at baseline seemed to receive more analgesia from isometric exercise.

BUT at the very least I think we can say that the likelihood is that it will not have detrimental effect. So as rehab can often be painful we can be reasonably confident but without seeing painful exercise as some sort of fire and forget panacea and also appreciate the individual nature of pain.

We could debate the mechanisms of HOW painful exercise might work from pain habituation to conditioned pain modulation and perceptual mechanisms but in essence we don't really know at this point in time and this might be different or in different combinations for different people.

Benefits

The benefits can be both physical AND psychological.

Firstly, it allows patients to get in MORE exercise. If they are not being limited by pain (or pain contingent if we are being fancy :) then they can get a greater dosing than if they stopped due to it being painful. It is important to add though that we currently don't know what optimal dosing is for exercise having an effect on pain!

Secondly, it sends the message that hurt does not equal harm. The problem can be painful and still settle down if managed in the right way. This may give people a new insight into their pain and how they can manage it.

Pain self-efficacy may also be built experientially, so using painful exercise as a tool might be an option to help do this.

Clinical Application

So it's great to have some objective data on this subject, but as we know getting that into clinical application is not always straightforward.

Firstly don't be afraid of some pain! The likelihood is that it won't cause a worse outcome. But as we are dealing with thinking, feeling HUMANS, it is OF COURSE not as simple as this, but more on that later.

One of the issues with always looking to be pain free with exercise or continually treating pain, is what does that say ABOUT pain? On one hand we are telling people hurt does not mean harm but our actions might not be saying the same thing. If pain is OK, if it is normal then in the process of getting it better we might have to endure a little bit of it.

But how much is OK is a key question? Studies that have allowed painful exercise have ranged from not increasing baseline symptoms during or post exercise up to 5/10 on the VAS.

We know the limitations of the VAS as a REALLY subjective scale so perhaps we could introduce the idea of pain being tolerable or intolerable rather than a numerical score.

Now tolerable might be a bit sore but it does not really get in the way. Intolerable might be thought of as getting in the way of our daily activates, maybe having an effect on our sleep and generally making life a bit miserable. This is going to be different for different folk so hence why the concept of tolerable becomes important.

We would also like to know how the pain is settling down. So pain that is not really calming down after the exercise stimulus or keeps on getting progressively worse over a number of days as the exercises are performed is probably not a great idea. We would like to see a nice stimulus response with only slight increases above baseline (tolerable remember : ) that calms down gradually over 24-36 hours, quite similar to delayed onset muscle soreness (DOMS)

So on the issue of DOMS, it is important to identify if the increase in pain is actually the same as the original symptom. Post exercise soreness is quite normal but for those that are unaccustomed to exercise this might not be recognisable especially for a currently painful area. Defining what is pain and what is soreness might be a good sense making exercise for some patients. Although we don't know that progressive overload is required with exercise in rehab, it probably ia a good idea, so having some sort of tolerable baseline for patients to progress or regress from is a great idea too. This is also might have an effect their self efficacy using exercise too which, of course, is a bonus.

Pain Is Not The Only Issue

Potentially the most problematic area with painful exercise, and one that is really under discussed, may be more about the psychological aspects that are associated with the pain and how they can affect the person. One of the best prognostic factors for recovery in a number of body areas appears to be pain self efficacy, *here* is a recent paper from Chester et al and also from Foster et al *here* Pain self efficacy, something I have written about before also *here*, is the ability to carry on normal functioning despite of pain. It is important to note that those with higher pain self efficacy also tend to adhere to exercise better.

So someone's pain self efficacy is going to be a KEY factor in whether they are able to tolerate having pain and being able to carry on functioning which maybe a fundamental skill at the heart of painful exercise especially if it can take 24-36 hrs to settle.

Predicted outcome is another key prognostic factor and if someone believes that increased pain will result in a negative outcome then this could have a negative effect on the actual outcome.

Jack et al *here* found that the number one reason for poor adherence to exercise programs was that people did not want to make the problem worse. So painful exercise coupled with negative beliefs about pain, low pain self efficacy and a poor predicted outcome may not sit well together.

A qualitative piece "Exploring experiences, barriers, and enablers to home- and class-based exercise in rotator cuff tendinopathy" from Sandford et al also found that a fear of making the issue worse was a key factor in reduced adherence to exercise.

What Can We Do?

Firstly you could screen people for these factors if you feel they are required. We have tools such the Pain Self Efficacy Questionnaire (PSEQ) and the shorter version the PSEQ-2.

One caveat with using questionnaires, in my opinion : ), is it does allow us to get a score to assess confidence and resilience in managing pain but it perhaps does not tell us about things that are specific to our patients. So being able to weave this into a good subjective that teases these more personal parts of the narrative out is a must.

Also ASK about their expected outcome from the treatment and what would it mean to you if it was painful.

"Do you feel like this exercise will work for you?"

"Do you have any concerns about doing this exercise?"

It might be that someone tells you that they have tried exercises before and they did not work or that they feel it might make the issue worse, especially if it hurts.

It might also be important to discuss with ALL patients what their beliefs are around pain. These might be that pain indicates they are doing more damage to their bodies or they will not be able to work because they have pain or implications for future functioning. It can often be what the pain MEANS to the patient that is the real issue rather than just the sensation of the pain itself.

A key factor to remember is regardless of whether painful exercise is positive or no worse than non painful exercise, a negative belief may stop your patient from exercising

Education

One of the most powerful tools we have at our disposal is EDUCATION, I am not always a huge fan of this term as it can imply a teacher pupil relationship. But in order to provide effective education to people we first have to build rapport and then understand what they may need to know more about.

We can educate on a range of things from the effectiveness of exercise for many issues, that painful exercise is often not detrimental, that pain self efficacy is an important prognostic factor and what pain may actually mean and its relationship with physical damage. It may also be worth talking about the process and what to expect, and often that it is a process of trial and error to get the right level and desired response.

This has to start with understanding the patient, their history and belief structure.

Where You Start Is Not Where You Have To Finish

Do we have to jump straight into painful exercise? I don't think so. It is not REQUIRED but it is also not harmful.

An important point to make is that for someone with very negative beliefs about pain, reduced pain self efficacy and poor beliefs about the outcome, challenging them right off the bat with painful exercise might not always be the best thing to do. As they build trust in you and confidence in their bodies then pushing into pain progressively might sometimes be a better route.

We know that giving people the option to avoid pain can actually maintain pain avoidance, so whilst not advocating avoidance behaviour confronting these things may take a little time, confidence and education, especially if the person has a lot of negative pain and avoidance based beliefs.

Those that persist in doing painful things that have NOT provide a therapeutic effect may benefit from non painful exercise for a while too. If you feel that pushing into pain has not given the desired response when looking at their history then a break or change in dosage could be just the ticket.

Those with higher levels of pain at baseline on average seem to have worse clinical outcomes so this might also lead me to reason that maintaining this level of pain through exercise might not always be a good idea.

There are no real hard and fast rules here only individuals and individual considerations.

What If It All Goes Wrong???

This is where self efficacy may come into its own. Empowering your patients to self manage maybe valuable in the exercise process.

As we hopefully have told the patient BEFORE they embark on an exercise program I can often be trial and error. Have we enabled our patients to adapt their exercise dosage if it goes a bit wrong? *Here* is a short piece on dosage in rehab

So do your patients know what to look out for in terms of symptoms?

Do they know how to adjust the dosage? This could be in exercise frequency, intensity and time, sets and reps (volume).

Are they able to contact you to ask questions? Do they know this?

I think these are all required aspects of pushing into pain.

A patient I saw last week had religiously persisted at pushing into his painful rehab exercises every 48hrs. He believed if he did what he was told he would get better (the trust!). But after 3 months there was not the desired outcome. In this case he was given no indication what to do if this happened, just blind faith on all sides that he would get better.

Key Points

Painful exercise DOES NOT produce worse outcomes from the research we have

Research does not guarantee your patients response to painful exercise

It is not just about the PAIN sensation! What does the pain mean and how does it affect behaviour such as exercise adherence?

Pain self efficacy and predicted outcome are important psychological measures and can be discussed and measured

Think about education around the exercise and the pain response

It does not need to start with painful exercise!

Empower your patients to self manage

The post Painful Exercise In Rehab – Yes, No, Or A Lot To Think About appeared first on The Massage Therapist Development Centre.

Organic Spa Magazine

Wellness at Work Begins with Biophilic Art

Posted: 18 May 2020 07:25 AM PDT

Waking up in a world that's trying to emerge from a global pandemic is a bit like the moment you come out of a dream. The shift to a new reality is disorienting at first, and may require some time to get your bearings. As organizations and individuals evaluate what they need to feel safe and calm in whatever environment they find themselves working, the demand for wellness strategies has never been more prevalent.

Whether you manage a corporate setting that affects many people or you're a sole proprietor who works from home, there is one simple but powerful tactic that can have an immediate impact on health and well-being. It's the integration of biophilic art.

Biophilia, the idea that humans have an innate affinity towards nature, is widely documented as a key to personal restoration. This urge to connect with life is like medicine for our minds. While many studies recognize the emotional and psychological benefits of integrating natural elements into interior spaces, current research indicates that even patterns derived from nature can improve experience, mood, and happiness.[1] Why?

According to environmental psychologist Stephen Kaplan, it's because organic forms engage the mind effortlessly [2], an outcome that many of us crave in an effort to relax in these modern times. Physicist Richard Taylor says it's also because nature features the presence of repetitive, self-similar patterns called fractals, something our human visual system has learned to process with ease and enjoyment. [3] Through brainwave and skin conductance research, Taylor and his team discovered that simply looking at fractal patterns in nature, whether through a window or within a piece of art, resulted in a shocking 60% reduction in stress. With that in mind, NASA researched ways to help the psyche of astronauts living in windowless rooms in outer space. What they learned is that observation periods of nature's fractals, even for less than 10 seconds and with only a periphery view, were sufficient enough to trigger the desired effect of reducing stress. [4]

With anxiety disorders now affecting over 41 million people across the United States, this kind of epiphany is why nature-inspired artwork can be such a valuable asset. Companies may still want to plan for longer term programs and policies that indirectly support people's well-being, but the installation of biophilic art on workplace walls can be a more immediate tool in any wellness toolbox.

I found my way to this truth a few years ago after learning I had lived with undiagnosed anxiety and ADHD since childhood. I told my doctor the only time I felt relief from my overstimulated brain was when I went outside and looked for earth materials that I could turn into art. To me, natural settings were more than a place to have a healthy workout or cultivate better crops. Mother Nature was more like a therapeutic guide, teaching me a new visual language for managing my mental health. I studied the sensory inputs I experienced outside and integrated them into the soothing objects I made for the inside. This is when it dawned on me my thinking process as an eco-artist was ultimately something that could be beneficial to anyone.

Fortunately, you don't have to be an artist yourself to experience the benefits of biophilic art. What's more important is to find an artist whose style is deeply influenced by patterns of the natural world. As you consider what types of work to hang, keep these two priorities in mind:

1. Choose pieces that connect to a sense of place. Fine art has the potential to become more meaningful when it's tied to a certain locale. If the finished composition can feature actual earth materials gathered nearby, then you're off to a good start. If those materials offer a story of reclamation and rebirth into something new, the art becomes emotionally inspiring to people as they privately manage their own journey through change.

2. Choose pieces that align with your core values. When the art on the walls symbolically celebrates a certain culture or belief system, people's mood and morale can be positively impacted. If your beliefs are rooted in wellness or sustainability, then artwork with organic forms speaks to the center of you really are and what you represent.

Looking ahead to a new normal in society's workplaces, some people may continue to work from home while others may rush to come back to the office. In either scenario, integrating earth-minded art on the walls can help create culturally-rich spaces where people feel a new degree of joy and comfort from their surroundings. And who couldn't use a dose of that right now?

The post Wellness at Work Begins with Biophilic Art appeared first on Organic Spa Magazine.

The Salon Magazine

NHBF comment on Welsh Government exit plan

Posted: 18 May 2020 02:24 AM PDT

Following the publication of the Welsh Government's roadmap out of lockdown, the NHBF has welcomed their clarity for hairdressers within their traffic light guidance system.

There are four possible phases to the Welsh system: Lockdown (Black), Red, Amber and Green. Although no dates have currently been allocated to when each phase will play out, the government has listed 'hairdressing' as a 'personal service under appointment' in the Amber Phase of their roadmap. This is alongside non-essential retail and accommodation businesses (without shared facilities).

The NHBF has already written to the government about its decision to include 'personal care' services in Phase 3 alongside hospitality in England. Hairdressing, barbering and beauty are usually included in with retail, for example for the purposes of business rates. Many salons benefit from the retail business rates relief. We have written to the Scottish government in similar terms.

Much like the UK Government's Covid-19 recovery strategy that was released earlier this week, the Welsh roadmap is subject to continued progress in containing the spread of the virus, and each phase has its own social distancing measures. The Welsh Government has also said that things will not move 'wholesale' from one phase to the next, and that changes will be made slowly and with great care.

The NHBF represents 234 salons in Wales, and has already volunteered to support the Welsh Government by calling on their Members who want to take part in any pilot schemes.

Hilary Hall, chief executive of the NHBF says, "The safety of our industry has always been our top concern. We welcome the Welsh Government's clarity that hair and beauty sit alongside retail and accommodation businesses. We will continue our conversations with the UK Government and the Scottish government about where hair and beauty should sit within the plans for lifting lockdown in England and Scotland. We have recently released robust guidelines to our Members and government contacts to show that salons and barbershops can operate safely whenever it's time to re-open."

For more information and FAQs, please visit www.nhbf.co.uk/coronavirus and follow the National Hair & Beauty Federation on social at @nhbfsocial.

The post NHBF comment on Welsh Government exit plan appeared first on The Salon Magazine.

Spa Industry Association

Skin wellness, Columbia Skincare, and Steven Rosenfeld
5 Tips for Introducing Healthier Choices into Your Life
3 Best Ways To Enhance Mental Health With CBD

Skin wellness, Columbia Skincare, and Steven Rosenfeld

Posted: 18 May 2020 02:22 PM PDT

Allan chats with Steven Rosenfeld from Columbia Skincare about skin care, skin wellness and the products at Columbia Skincare.

More from Columbia Skincare at https://columbiaskincare.com/

Continue reading Skin wellness, Columbia Skincare, and Steven Rosenfeld at Spa Industry Association.

5 Tips for Introducing Healthier Choices into Your Life

Posted: 18 May 2020 11:45 AM PDT

Continue reading 5 Tips for Introducing Healthier Choices into Your Life at Spa Industry Association.

3 Best Ways To Enhance Mental Health With CBD

Posted: 18 May 2020 10:30 AM PDT

Continue reading 3 Best Ways To Enhance Mental Health With CBD at Spa Industry Association.

Skincare With Friends

45. Tinted Sunscreen Reviews

Posted: 18 May 2020 06:15 AM PDT

It's sunny, so we're on our favourite topic- sunscreens. We're talking about some new ones- It Cosmetics Illuminating and Altruist Anti Redness. Come and see the video on YouTube- https://youtu.be/ikzoYqJDEfY

This posting includes an audio/video/photo media file: Download Now

DERMASCOPE Magazine

BiON Skincare COVID-10 News

Posted: 18 May 2020 10:43 AM PDT

BiON Skincare was honored to donate two of our top…

We are F-A-M-L-Y: How to Work with Family in Your Practice

Posted: 18 May 2020 10:21 AM PDT

Working with family members poses a unique challenge to any…

Caroline Hirons

INSTA LIVE NO.12: LAYERING

Posted: 18 May 2020 08:18 AM PDT

INSTA LIVE NO.12: LAYERING

My book Skincare is released at the end of June: http://b.link/SkincareAR Products mentioned: Murad Hydro-Dynamic Moisturiser: https://bit.ly/2nBIyHY OSKIA Super C Capsules: https://bit.ly/2ZVDMGA Dr Dennis Gross…

The post INSTA LIVE NO.12: LAYERING appeared first on Caroline Hirons.

The Aesthetics Advisor

Best Foods to Prevent Cancer 2020 (With Scientific References)

Posted: 18 May 2020 02:22 PM PDT

The development of cancer, in particular, has been shown to be heavily influenced by your diet. The term "superfood" is a fairly new term referring to foods that offer maximum nutritional benefits for minimal calories.

Do take note that we are talking about foods to prevent your risk of cancer and not about treating cancer with foods. Cancer treatments will be something that you will need to discuss with your cancer specialist. Let's try not to reach that stage.

Many foods contain beneficial compounds that could help decrease the growth of cancer. There are also several studies showing that a higher intake of certain foods could be associated with a lower risk of the disease.

This article will delve into the research and look at a list of foods that may lower your risk of cancer. There is a lot of confusion and controversies about this topic.

Let's dive into the evidence and decide for yourself.

Credit: MD Anderson Cancer Center

1. Broccoli

Broccoli contains sulforaphane, a plant compound found in cruciferous vegetables that may have potent anticancer properties.

One test-tube study showed that sulforaphane reduced the size and number of breast cancer cells by up to 75% (Clin Cancer Res. 2010).

Similarly, an animal study found that treating mice with sulforaphane helped kill off prostate cancer cells and reduced tumor volume by more than 50% (Carcinogenesis. 2004).

Some studies have also found that a higher intake of cruciferous vegetables like broccoli may be linked to a lower risk of colorectal cancer.

One analysis of 35 studies showed that eating more cruciferous vegetables was associated with a lower risk of colorectal and colon cancer (Ann Oncol. 2013).

Including broccoli with a few meals per week may come with some cancer-fighting benefits.

However, keep in mind that the available research hasn't looked directly at how broccoli may affect cancer in humans.

Instead, it has been limited to test-tube, animal and observational studies that either investigated the effects of cruciferous vegetables, or the effects of a specific compound in broccoli. Thus, more studies are needed.

2. Carrots

Several studies have found that eating more carrots is linked to a decreased risk of certain types of cancer.

For example, an analysis looked at the results of five studies and concluded that eating carrots may reduce the risk of stomach cancer by up to 26% (J Gastric Cancer. 2015).

Another study found that a higher intake of carrots was associated with 18% lower odds of developing prostate cancer (Trusted Source).

One study analyzed the diets of 1,266 participants with and without lung cancer. It found that current smokers who did not eat carrots were three times as likely to develop lung cancer, compared to those who ate carrots more than once per week (Trusted Source).

Try incorporating carrots into your diet as a healthy snack or delicious side dish just a few times per week to increase your intake and potentially reduce your risk of cancer.

Still, remember that these studies show an association between carrot consumption and cancer, but don't account for other factors that may play a role.

3. Beans

Beans are high in fiber, which some studies have found may help protect against colorectal cancer (Trusted Source, Trusted Source, Trusted Source).

One study followed 1,905 people with a history of colorectal tumors, and found that those who consumed more cooked, dried beans tended to have a decreased risk of tumor recurrence (Trusted Source).

An animal study also found that feeding rats black beans or navy beans and then inducing colon cancer blocked the development of cancer cells by up to 75% (Trusted Source).

According to these results, eating a few servings of beans each week may increase your fiber intake and help lower the risk of developing cancer.

However, the current research is limited to animal studies and studies that show association but not causation. More studies are needed to examine this in humans, specifically.

4. Berries

Berries are high in anthocyanins, plant pigments that have antioxidant properties and may be associated with a reduced risk of cancer.

In one human study, 25 people with colorectal cancer were treated with bilberry extract for seven days, which was found to reduce the growth of cancer cells by 7% (Trusted Source).

Another small study gave freeze-dried black raspberries to patients with oral cancer and showed that it decreased levels of certain markers associated with cancer progression (Trusted Source).

One animal study found that giving rats freeze-dried black raspberries reduced esophageal tumor incidence by up to 54% and decreased the number of tumors by up to 62% (Trusted Source).

Similarly, another animal study showed that giving rats a berry extract was found to inhibit several biomarkers of cancer (Trusted Source).

Based on these findings, including a serving or two of berries in your diet each day may help inhibit the development of cancer. Keep in mind that these are animal and observational studies looking at the effects of a concentrated dose of berry extract, and more human research is needed.

5. Cinnamon

Cinnamon is well-known for its health benefits, including its ability to reduce blood sugar and ease inflammation (Trusted Source, Trusted Source).

In addition, some test-tube and animal studies have found that cinnamon may help block the spread of cancer cells.

A test-tube study found that cinnamon extract was able to decrease the spread of cancer cells and induce their death (Trusted Source).

Another test-tube study showed that cinnamon essential oil suppressed the growth of head and neck cancer cells, and also significantly reduced tumor size (Trusted Source).

An animal study also showed that cinnamon extract induced cell death in tumor cells, and also decreased how much tumors grew and spread (Trusted Source).

Including 1/2–1 teaspoon (2–4 grams) of cinnamon in your diet per day may be beneficial in cancer prevention, and may come with other benefits as well, such as reduced blood sugar and decreased inflammation.

However, more studies are needed to understand how cinnamon may affect cancer development in humans.

6. Nuts

Research has found that eating nuts may be linked to a lower risk of certain types of cancer.

For instance, a study looked at the diets of 19,386 people and found that eating a greater amount of nuts was associated with a decreased risk of dying from cancer (Br J Nutr. 2015).

Another study followed 30,708 participants for up to 30 years and found that eating nuts regularly was associated with a decreased risk of colorectal, pancreatic and endometrial cancers (Trusted Source).

Other studies have found that specific types of nuts may be linked to a lower cancer risk. For example, Brazil nuts are high in selenium, which may help protect against lung cancer in those with a low selenium status (Trusted Source).

Similarly, one animal study showed that feeding mice walnuts decreased the growth rate of breast cancer cells by 80% and reduced the number of tumors by 60% (Trusted Source).

These results suggest that adding a serving of nuts to your diet each day may reduce your risk of developing cancer in the future.

Still, more studies in humans are needed to determine whether nuts are responsible for this association, or whether other factors are involved.

7. Olive Oil

Olive oil is loaded with health benefits, so it's no wonder it's one of the staples of the Mediterranean diet.

Several studies have even found that a higher intake of olive oil may help protect against cancer.

One massive review made up of 19 studies showed that people who consumed the greatest amount of olive oil had a lower risk of developing breast cancer and cancer of the digestive system than those with the lowest intake (Trusted Source).

Another study looked at the cancer rates in 28 countries around the world and found that areas with a higher intake of olive oil had decreased rates of colorectal cancer (Trusted Source).

Swapping out other oils in your diet for olive oil is a simple way to take advantage of its health benefits. You can drizzle it over salads and cooked vegetables, or try using it in your marinades for meat, fish or poultry.

Though these studies show that there may be an association between olive oil intake and cancer, there are likely other factors involved as well. More studies are needed to look at the direct effects of olive oil on cancer in people.

8. Turmeric (Curcumin)

Turmeric is a spice well-known for its health-promoting properties. Curcumin, its active ingredient, is a chemical with anti-inflammatory, antioxidant and even anticancer effects.

One study looked at the effects of curcumin on 44 patients with lesions in the colon that could have become cancerous. After 30 days, 4 grams of curcumin daily reduced the number of lesions present by 40% (Trusted Source).

In a test-tube study, curcumin was also found to decrease the spread of colon cancer cells by targeting a specific enzyme related to cancer growth (Trusted Source).

Another test-tube study showed that curcumin helped kill off head and neck cancer cells (Trusted Source).

Curcumin has also been shown to be effective in slowing the growth of lung, breast and prostate cancer cells in other test-tube studies (Trusted Source, Trusted Source, Trusted Source).

For the best results, aim for at least 1/2–3 teaspoons (1–3 grams) of ground turmeric per day. Use it as a ground spice to add flavor to foods, and pair it with black pepper to help boost its absorption.

9. Citrus Fruits

Eating citrus fruits such as lemons, limes, grapefruits and oranges has been associated with a lower risk of cancer in some studies.

One large study found that participants who ate a higher amount of citrus fruits had a lower risk of developing cancers of the digestive and upper respiratory tracts (Trusted Source).

A review looking at nine studies also found that a greater intake of citrus fruits was linked to a reduced risk of pancreatic cancer (Trusted Source).

Finally, a review of 14 studies showed that a high intake, or at least three servings per week, of citrus fruit reduced the risk of stomach cancer by 28% (Trusted Source).

These studies suggest that including a few servings of citrus fruits in your diet each week may lower your risk of developing certain types of cancer.

Keep in mind that these studies don't account for other factors that may be involved. More studies are needed on how citrus fruits specifically affect cancer development.

10. Soy

In one study, The Shanghai Breast Cancer Survival Study (JAMA. 2009), a large, population-based cohort study of 5,042 female breast cancer survivors. Over an average follow-up of 3.9 years, soy food consumption was significantly associated with lower risk of death and breast cancer recurrence.

A review of 35 studies (Plos One. 2014) found that soy intake could lower the risk of breast cancer for both pre- and post-menopausal women in Asian countries. However, for women in Western countries, pre- or post-menopausal, there is no evidence to suggest an association between intake of soy isoflavone and breast cancer.

Another recent review of 14 studies (Plos One. 2020) found that tofu intake was associated with a

lower risk of breast cancer. Tofu (bean curd), is a popular food derived from soy in Asia.

11. Tomatoes

Lycopene is a compound found in tomatoes that is responsible for its vibrant red color as well as its anticancer properties. Several studies have found that an increased intake of lycopene and tomatoes could lead to a reduced risk of prostate cancer.

A review of 17 studies also found that a higher intake of raw tomatoes, cooked tomatoes and lycopene were all associated with a reduced risk of prostate cancer (J Nutr Sci Vitaminol. 2013).

Another study of 47,365 people found that a greater intake of tomato sauce, in particular, was linked to a lower risk of developing prostate cancer (J Natl Cancer Inst. 2002).

To help increase your intake, include a serving or two of tomatoes in your diet each day by adding them to sandwiches, salads, sauces or pasta dishes.

Still, remember that these studies show there may be an association between eating tomatoes and a reduced risk of prostate cancer, but they don't account for other factors that could be involved.

12. Garlic

The active component in garlic is allicin, a compound that has been shown to kill off cancer cells in multiple test-tube studies (Trusted Source, Trusted Source, Trusted Source).

Several studies have found an association between garlic intake and a lower risk of certain types of cancer.

One study of 543,220 participants found that those who ate lots of Allium vegetables, such as garlic, onions, leeks and shallots, had a lower risk of stomach cancer than those who rarely consumed them (Trusted Source).

A study of 471 men showed that a higher intake of garlic was associated with a reduced risk of prostate cancer (Trusted Source).

Another study found that participants who ate lots of garlic, as well as fruit, deep yellow vegetables, dark green vegetables and onions, were less likely to develop colorectal tumors. However, this study did not isolate the effects of garlic (Trusted Source).

Based on these findings, including 2–5 grams (approximately one clove) of fresh garlic into your diet per day can help you take advantage of its health-promoting properties.

Despite the promising results showing an association between garlic and a reduced risk of cancer, more studies are needed to examine whether other factors play a role.

13. Fatty Fish

Some research suggests that including a few servings of fish in your diet each week may reduce your risk of cancer.

One large study showed that a higher intake of fish was associated with a lower risk of digestive tract cancer (Trusted Source).

Another study that followed 478,040 adults found that eating more fish decreased the risk of developing colorectal cancer, while red and processed meats actually increased the risk (Trusted Source).

In particular, fatty fish like salmon, mackerel and anchovies contain important nutrients such as vitamin D and omega-3 fatty acids that have been linked to a lower risk of cancer.

For example, having adequate levels of vitamin D is believed to protect against and reduce the risk of cancer (Trusted Source).

In addition, omega-3 fatty acids are thought to block the development of the disease (Trusted Source).

Aim for two servings of fatty fish per week to get a hearty dose of omega-3 fatty acids and vitamin D, and to maximize the potential health benefits of these nutrients.

Still, more research is needed to determine how fatty fish consumption may directly influence the risk of cancer in humans.

Conclusion

As new research continues to emerge, it has become increasingly clear that your diet can have a major impact on your risk of cancer.

More studies are needed to understand how these foods may directly affect cancer development in humans.

In the meantime, it's a safe bet that a diet rich in whole foods, combined with a healthy lifestyle without smoking, will improve many aspects of your health.

Sources: