Risk of Early Death Directly Increases with Amount of Processed Meat Consumed

A number of past studies have pointed to a negative association between eating processed meats and significantly increased risk of developing cancer or heart disease and a shortened lifespan as well. Unfortunately, these research works have not been large enough to provide sufficient data to distinguish between red meat consumption, other dietary factors, physical activity and pertinent lifestyle practices that can also contribute to heart disease and cancer. Alternative health practitioners have long known that these chronic and often fatal illnesses are the result of lifestyle conditions that can be modified by the individual.

Researchers publishing in Biomed Central's open access journal BMC Medicine have analyzed data generated by the European Prospective Investigation into Cancer and Nutrition (EPIC) study involving ten countries and 23 centers in Europe covering nearly half a million people. Scientists were able to parse all available information to determine a distinct association between processed meat consumption and developing cardiovascular disease and cancer.

Processed Meats Increase Risk of Heart Disease, Cancer and Should be Eliminated Entirely

The research team found that a diet high in processed meat was further linked to other unhealthy choices. Men and women who ate the most processed meat also consumed the fewest fruit and vegetables and were more likely to smoke. Additionally, men who ate a lot of meat also tended to have high alcohol consumption.

After allowing for all confounding factors, the scientists determined that a person's risk of premature death increased proportionally with the amount of processed meat eaten. The study authors concluded “Risks of dying earlier from cancer and cardiovascular disease also increased with the amount of processed meat eaten. Overall, we estimate that 3% of premature deaths each year could be prevented if people ate less than 20g processed meat per day.”

Totally Eliminate Processed Meats and Substitute Natural Vegetables, Fruits, Nuts and Seeds

In a separate research study conducted at the University of Zurich in Switzerland, scientists determined that people who eat over 40 grams of sausage products or other kinds of processed meat each day increase the risk of mortality by 18 percent for every 50 grams of processed meat consumed. Researchers concluded that carcinogenic substances such as nitrosamines form through salting, pickling or smoking, and these might be the cause of the increase in cancer mortality. Processed meats are also rich in cholesterol and saturated fats, which are linked to an increased risk of cardiovascular disease.

Researchers did find some health benefits to eating small amounts of meat due to the high content of nutrients such as B vitamins and minerals including iron. Those choosing to eat meat should ensure that all selections are organically raised and free of all antibiotics and growth hormones. It is also important to ensure that meats are not overheated or char-grilled to avoid excess AGE accumulation. A considerable amount of scientific evidence now exists to confirm that processed meat consumption is unsafe at any level and should be eliminated entirely to lower the risk of developing cancer and heart disease.

Eating Red Meat Increases Risk of Death from Heart Disease and Cancer by Twenty Percent

Researchers from the Harvard School of Public Health have published the results of a twenty-two year study on red meat consumption in the journal Archives of Internal Medicine. The scientists found that red meat consumption is associated with an increased risk of total, cardiovascular, and cancer mortality, and that substituting other healthy protein sources, such as fish, poultry, nuts, and legumes, was associated with a lower risk of mortality.

Lead study author, Dr. Ann Pan noted “Our study adds more evidence to the health risks of eating high amounts of red meat, which has been associated with type 2 diabetes, coronary heart disease, stroke, and certain cancers in other studies.” Researchers reviewed the data supplied by two independent studies of 37,698 men and 83,644 women, each conducted over a period of 22 to 28 years, revealing data over a very long time frame. All participants were free of cardiovascular disease and cancer when the studies began, and diet was assessed through use of a questionnaire every four years.

Substituting Poultry, Nuts and Legumes for Red Meat Lowers Mortality Risk up to Nineteen Percent

For the duration of the two studies, a total of 23,926 deaths were recorded with 5,910 from cardiovascular disease and 9,464 from cancer. From the results, regular consumption of red meats, especially processed meats such as sausage, hot dogs and luncheon meats was associated with a significant increased mortality risk. A daily serving of unprocessed red meat (about three ounces, the size of a deck of cards) was found to increase mortality by thirteen percent. Processed meat consumption (the equivalent of one hot dog each day) increased death risk from all causes by twenty percent.

Limit Consumption of Red Meats to Ten Percent of Calories and Eliminate Processed Meats

Breaking the results down further, the researchers found that mortality risks were increased by 18% and 21% for cardiovascular diseases, and 10% and 16% for cancer mortality (unprocessed meat consumption compared to processed meats). Study authors took into account chronic disease risk factors such as age, body mass index, physical activity, family history of heart disease and other causes of cancer. The research team was quick to note that the results do not mean that meat must be eliminated from the diet, except for processed meats that are unhealthy at any level of consumption due to high concentrations of preservative nitrites.

Nutrition experts suggest limiting unprocessed red meats to several ounces, two or three days of the week. Always choose free-range, organic meats to avoid growth hormones and food-borne illnesses typically found in conventionally farmed animals. They suggest substituting fish, poultry (again, organically raised), nuts, legumes and whole grains to lower mortality risks by 7% to 19%. The study team concluded “choosing more healthful sources of protein in place of red meat can confer significant health benefits by reducing chronic disease morbidity and mortality.”

Prostate Cancer Risk Linked to a Diet High in Red and Processed Meats

Prostate cancer is the most common non-skin cancer and second most common cause of cancer related death in men in the United States. Nearly one in five men will develop the disease during their lifetime. While known risk factors for prostate cancer include age, family history and ethnicity, new research demonstrates that increased consumption of ground beef or processed meat is positively associated with aggressive prostate cancer, according to a study published in the journal PLoS ONE.

Researchers found a strong correlation between well cooked, grilled or barbequed red meat and processed meats and the development of prostate cancer. Health-minded individuals will want to severely limit and review cooking methods for red and processed meat consumption to limit this prostate cancer risk factor.

Well Cooked Red and Processed Meats Dramatically Increase Prostate Cancer Incidence

The result of a study conducted at the University of California, San Francisco (UCSF), offers solid evidence of a link between aggressive prostate cancer and meat consumption. Scientists found prostate cancer growth is driven largely by consumption of grilled or barbecued red meat, especially when it is well-done. Senior study author, Dr. John Witte set out to explain the result of prior studies and establish a scientific basis for increased prostate cancer risk with red and processed meat consumption.

Researchers used a cohort of 470 men with aggressive prostate cancer and contrasted against 512 matched controls that did not have prostate cancer. All the men completed questionnaires that enabled the researchers to assess not only their meat intake for the previous 12 months, but also the type of meat and how it had been prepared. Researchers placed special emphasis on the "doneness level", ranging from rare to well-done.

Cooking Method Increases Heterocyclic Amines in Cooked Meats

The study authors used pre-established levels of carcinogens from the National Cancer Institute's CHARRED database which contains the mutagen content for each type of meat by cooking method and doneness. Compiling the data obtained from the participants allowed the researchers to determine the consumption levels of chemicals that have the potential to transform into cancer-causing compounds including heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). The study established the following conclusions:

“Higher consumption of any ground beef or processed meats was positively linked with aggressive prostate cancer, with ground beef showing the strongest association.”

“The main driver of this link was intake of grilled or barbecued meat, with more well-done meat tied to a higher risk of aggressive prostate cancer.”

“Men who ate high levels of well or very well cooked ground beef had twice the odds of developing aggressive prostate cancer compared to men who ate none.”

Dr. Witte and his team were able to make a conclusive link between well cooked and processed meats and incidence of prostate cancer. Of particular importance was the degree of cooking and use of high heat cooking methods that add carcinogens to the surface of the meat. Most health-conscious people avoid regular meat consumption. This study provides further evidence that limiting or eliminating meat from the diet and utilizing proper cooking practices for all types of food can help prevent prostate cancer and many chronic illnesses.

Prevent Cancer Naturally

(Article first published as Lower the Chance of Cancer with Diet and Lifestyle Strategies on Technorati.)

The second leading cause of death in the US is largely preventable by correcting diet, environment and lifestyle. That is a bold statement considering that mainstream medicine offers very few concrete suggestions that explain the explosion in new cancer cases and natural ways to prevent this insidious killer. Cancer incidence has been on the rise over the past century as our diet and environment have shifted dramatically to the detriment of our health. Fortunately you can make the necessary changes that will dramatically lower your risk of cancer.

Cancer Will Affect Half of Americans During Their Life

According to the American Cancer Society your risk of developing an invasive cancer during your lifetime is 1 in 2, and your risk of dying from the disease is 1 in 4. Those are sobering statistics considering that many forms of cancer are the result of poor food choices over the course of our life and the never ending assault of household chemicals and toxins that we ingest, breathe or absorb through contact with the skin.

Cancer Progresses Due to Immune System Failure

As we age, our innate immune system begins to decline and cancer cells that were easily detected and destroyed earlier in life now avoid detection and begin to proliferate. We are exposed to a vast array of toxins that accumulate in our fat tissues over time and eventually reach a point where our immune system is no longer able to combat the overload and disease is allowed to progress. A lifestyle that minimizes chemical and toxic exposure from foods, household cleaners, polluted air and electromagnetic emissions is known to dramatically reduce cancer initiation.

Cancer Rates Not Always As High

Researchers have found that cancer has not always been as prevalent as it is today. The results of a study published in the journal Nature examined cancer prevalence back to the time of the ancient Egyptians and found that the disease was extremely rare. The study carried out medical examinations on the mummified remains of several hundred specimens and found that only two cases of cancer existed. You would expect many more incidences if cancer prevalence were similar to current trends.

Eat Fresh Vegetables, Limit Meat Consumption

More than any other factor, diet plays a determining role in the formation of many deadly cancers. Our modern diet derives more than a third of calories from meat consumption. Studies show that the risk of cancer in vegetarian populations is half that of those who eat meat on a regular basis. When meat is cooked, the fats come to the surface and are transformed into heterocyclic amines that give the meat a browned or blackened appearance. Heterocyclic amines are dangerous carcinogenic agents and raise the risk of many digestive cancers.

Fresh, organically grown vegetables and greens are packed with thousands of nutrients and phytochemicals which our body has evolved to use for protection against disease. A diet high in processed foods has been stripped of most of these critical compounds and provides only excess calories. Research demonstrates that plants are high in antioxidants that protect DNA from damage that lead to malignant transformation. Further, it’s been shown that plants contain nutrients that halt the formation of new blood supplies necessary for cancer cells to divide and grow.

Use Natural Household Cleaners, Avoid Cosmetics

Household chemicals present a significant threat to our health and promote cancer after decades of use. Many people believe that the chemicals in most cleaners and cosmetics are safe, or they wouldn’t be available for sale. Many of these components are considered ‘generally regarded as safe’ (GRAS) by the FDA, although most haven’t gone through the rigorous testing required to ensure safety. Read all labels and if you don’t recognize an ingredient or can’t pronounce it, chances are good it is detrimental to your health. Choose organically certified options and limit use as much as possible.

Cancer is a condition which proliferates largely due to poor diet and lifestyle habits. Research has shown that the disease was virtually nonexistent during the time of the Egyptians, and has increased dramatically over the last century due to the introduction of processed foods and environmental toxins. The risk of developing cancer can be slashed by adopting a natural, organic diet and eliminating household chemicals and hazards that jeopardize your health.

Reduce Meat to Lower Weight and Burn Fat

(Article first published as Low Meat Diet Possible Key to Weight Loss, Fat Reduction on Technorati.)

Consuming too much meat, especially red and processed meat has been linked to increased risk of heart disease and cancer, and now those trying to lose weight are well advised to limit total calories from all meat sources. Research reported in the American Journal of Clinical Nutrition links a diet high in meat to excessive weight gain when compared to people eating the same number of calories from non-meat sources.

The results of this study highlight the importance of eating a well balanced, reduced calorie diet for optimal health and weight management goals. All calories are not created equal, and don't have the same impact on our metabolism and ability to store or release fat for use as energy. Meat is high in calories and protein which alters the way our body regulates appetite.

Healthy weight loss and maintenance are the result of a combination of lifestyle modifications which impact our genes and the way we utilize energy. Lowering calories from meat sources in favor of fiber rich vegetables is one step toward altering metabolic balance. You'll need to establish a multi-step approach to reach your permanent weight goal.

Step 1: Focus on Proper Food Balance

People trying to lose weight must be mindful of the amount of food eaten, but research from the Harvard School of Public Health suggests that eating a well balanced array of different foods may be the key to controlling weight. They have developed their own 'Healthy Eating Pyramid' which allows for large quantities of fresh vegetables, healthy fats, oils and grains.

The pyramid minimizes foods such as dairy, red meat, refined carbs such as rice, bread and pasta, potatoes, sugary drinks, sweets and salt. Many people find that when they follow a well balanced diet plan consisting of the proper blend of food groups, eat at home regularly and use smaller plate sizes for meals, they're able to naturally lose weight without the need to count calories.

Step 2: Place Exercise at the Top of the List
Eating a well balanced, healthy diet is only half of the weight loss equation. Many people are able to drop some weight strictly through lowering calories, but few are able to maintain their weight without a regular exercise plan. Exercise should be scheduled at least 5 days a week. It's best to keep track of your progress on a chart as a fun way to motivate yourself.

Most people need 20 - 30 minutes of physical activity on most days of the week to dramatically lower the risk of heart disease, diabetes, stroke and certain cancers. You'll also receive a mood lifting boost which will help you remain positive as you make the lifestyle changes which will lead to healthy weight loss.

Step 3: Supplement with a Multi-Vitamin

Vitamins are an inexpensive insurance policy which every active adult should be taking on a daily basis. Occasionally vitamins are maligned in the media based on a poorly controlled study showing they're ineffective.

The vast majority of these studies are performed using poor quality synthetic versions of vitamins which may actually be detrimental to your health. Choose a good natural vitamin which clearly states that it's made from whole foods sources. It will cost a little more, but your health is well worth the extra cost.

The balance of the foods you eat are important to your overall health and weight management goals. Excess calories from protein sources such as red and processed meats cause the body to store excess energy as fat.

While meat is an important source of nutrition, it shouldn't account for more than 10 to 20% of your diet. Substitute healthy amounts of fresh vegetables which trigger the metabolic release of stored fat, get regular exercise and take your multi-vitamin and you'll be well on your way to vibrant health and your permanent weight loss goal.

Processed Meats Increase Heart Disease, Diabetes and Cancer Risk

(First appeared as Processed Meats Increase Heart Disease and Cancer Risk on Technorati.)
Processed meat consumption is surging as Americans gobble up hot dogs, sausage and cold cuts in record numbers. We're paying the ultimate price for this inexpensive, easy preparation food source as the risk of heart disease, cancer and diabetes have been conclusively linked to processed meat products.

The results of a large study published in Circulation clearly demonstrate that even small quantities of processed meats, as small as 2 ounces eaten daily, increases the risk of heart disease by 42% and diabetes by 19%. The two diseases account for 700,000 deaths annually in the US, a number which could be significantly decreased by making sensible dietary modifications.

Heart Disease Risk Can Be Slashed

The study was one of the first to separate processed meat products from unprocessed beef, pork or lamb. Based on this information, it's possible to determine that the higher fat levels in meat are not the direct cause of increased disease risk. The high sodium and chemical preservative content of the processed meats are linked to the dramatic increased incidence previously associated with meat consumption in general.

Sodium is a known factor in heart disease as it increases blood pressure and causes changes to the blood's ability to properly clot. People eating the highest amount of processed meats take in nearly three times the daily recommended amount of salt. Although this study did not find a direct link to heart disease from unprocessed meat consumption, it's still advisable to moderate the amount of beef and pork as typical cooking methods lead to the accumulation of aging byproducts known as AGE's (anti-glycation end products). Based on the results of this study, 300,000 lives could be spared each year by scaling back or eliminating processed meats.

Cancer Incidence Linked To Chemical Preservatives

Sodium Nitrite is the main preservative used in meat processing, and adds a healthy looking  fleshy red color to the meat. Those consuming the highest amounts of nitrite through processed meats have shown a 67% increase in pancreatic cancer and a 74% increase in leukemia. Digestive cancers such as those of the stomach and colon are twice as common among those who eat the largest amount of processed meats.

We have not evolved to eat food which has been pumped full of preservative chemicals and sodium. Processed meats have been artificially manipulated to appeal to our taste with no regard to the mountain of evidence demonstrating it is slowly leading to our demise. Total meat consumption should be limited due to the excess calories and potential for weight gain, while processed meat products need to be eliminated from our diet, or minimized to an occasional treat. This study proves with sobering scientific fact that one small dietary change could have a large impact on the rest of our life.