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Most people are aware of the connections between red and processed meats and cancer – that there is convincing evidence that these dangerous foods are a cause of colon cancer.1 In addition, cooking any meat at high temperatures (for example, grilled or fried chicken) forms carcinogenic compounds such as heterocyclic amines, which contribute to cancer risk.2,3 However, animal foods such as non-fat dairy products, egg whites, and fish are considered healthful by most people. It not yet widely recognized that foods such as these, since they are so high in animal protein, can also contribute to increased cancer risk.

When we consume animal protein, the body increases its production of a hormone called IGF-1, (insulin-like growth factor 1). IGF-1 is one of the body's important growth promoters during fetal and childhood growth, but later in life IGF-1 promotes the aging process. Reduced IGF-1 signaling in adulthood is associated with reduced oxidative stress, decreased inflammation, enhanced insulin sensitivity and longer lifespan.4 In contrast, IGF-1 has been shown to promote the growth, proliferation and spread of cancer cells, and elevated IGF-1 levels are linked to increased risk of several cancers, colon cancer included.5-8 Several observational studies have suggested that high circulating IGF-1 may translate into promotion of tumor growth in the colon. For example, one study in men and one another in women found that those with higher levels of IGF-1 had double the risk of colorectal ca ncers compared to those with lower levels.9,10

Which foods raise IGF-1?
Since the primary dietary factor that determines IGF-1 levels is animal protein, the excessive meat, fowl, seafood, and dairy intake common in our society elevates circulating IGF-1. Refined carbohydrates, like white flour, white rice, and sugars can also raise IGF-1 levels, because they cause rapid increases in insulin levels, leading to increases in IGF-1 signaling. In fact, IGF-1 signaling is thought to be a major factor in the connection between diabetes and cancer.11,12

It is the amino acid distribution of animal protein that sparks IGF-1 production.13 For this reason, isolated soy protein, found in protein powders and meat substitutes, may also be problematic because the protein is unnaturally concentrated and its amino acid profile is very similar to that of animal protein.

How can we keep IGF-1 in a safe range?
Reducing IGF-1 levels by dietary methods is now considered by many scientists to be an effective cancer prevention measure. Minimizing or avoiding animal protein, isolated soy protein and refined carbohydrates can help to keep our IGF-1 levels in a safe range. Green vegetables, beans and other legumes, and seeds are rich in plant protein and they have cancer-preventive, not cancer-promoting properties. For optimal cancer protection, vegetables, beans, fruits, intact grains, nuts and seeds should comprise the vast majority of our calories.

References
1. Continuous Update Project Interim Report Summary. Food, Nutrition, Physical Activity, and the Prevention of Colorectal Cancer. . World Cancer Research Fund / American Institute for Cancer Research.; 2011.
2. Thomson B: Heterocyclic amine levels in cooked meat and the implication for New Zealanders. Eur J Cancer Prev 1999;8:201-206.
3. Zheng W, Lee S-A: Well-Done Meat Intake, Heterocyclic Amine Exposure, and Cancer Risk. Nutr Cancer 2009;61:437-446.
4. Bartke A: Minireview: role of the growth hormone/insulin-like growth factor system in mammalian aging. Endocrinology 2005;146:3718-3723.
5. Chitnis MM, Yuen JS, Protheroe AS, et al: The type 1 insulin-like growth factor receptor pathway. Clin Cancer Res 2008;14:6364-6370.
6. Werner H, Bruchim I: The insulin-like growth factor-I receptor as an oncogene. Arch Physiol Biochem 2009;115:58-71.
7. Davies M, Gupta S, Goldspink G, et al: The insulin-like growth factor system and colorectal cancer: clinical and experimental evidence. Int J Colorectal Dis 2006;21:201-208.
8. Sandhu MS, Dunger DB, Giovannucci EL: Insulin, insulin-like growth factor-I (IGF-I), IGF binding proteins, their biologic interactions, and colorectal cancer. J Natl Cancer Inst 2002;94:972-980.
9. Ma J, Pollak MN, Giovannucci E, et al: Prospective study of colorectal cancer risk in men and plasma levels of insulin-like growth factor (IGF)-I and IGF-binding protein-3. J Natl Cancer Inst 1999;91:620-625.
10. Giovannucci E, Pollak MN, Platz EA, et al: A prospective study of plasma insulin-like growth factor-1 and binding protein-3 and risk of colorectal neoplasia in women. Cancer Epidemiol Biomarkers Prev 2000;9:345-349.
11. Cannata D, Fierz Y, Vijayakumar A, et al: Type 2 diabetes and cancer: what is the connection? Mt Sinai J Med 2010;77:197-213.
12. Venkateswaran V, Haddad AQ, Fleshner NE, et al: Association of diet-induced hyperinsulinemia with accelerated growth of prostate cancer (LNCaP) xenografts. J Natl Cancer Inst 2007;99:1793-1800.
13. Thissen JP, Ketelslegers JM, Underwood LE: Nutritional regulation of the insulin-like growth factors. Endocr Rev 1994;15:80-101.

Pollutants like PCBs may accelerate the proliferation of fat cells (http://1.usa.gov/UFYvro). Increased proliferative effect of organochlorine compounds on human preadipocytes.
Chapados NA, Casimiro C, Robidoux MA, Haman F, Batal M, Blais JM, Imbeault P.
Source

Montfort Hospital Research Institute, Nutrition and Metabolism Research Unit, Montfort Hospital, 713 Montreal Road, Pavilion E, 1st Floor, room 2E132, Ottawa, ON K1K 0T2, Canada. n.chapados@gmail.com
Abstract

Chlorinated persistent organic pollutants, commonly referred to as organochlorine compounds (OCs), are chemicals of environmental concern that were mostly used historically as pesticides, solvents, flame retardants, and other applications, though some still continue to be produced. OCs accumulate in adipose tissue because of their hydrophobicity. Evidence suggests that OCs modulate adipose tissue metabolism and could affect its development. At the cellular level, the development of adipose tissue is partly controlled by replication of preadipocytes, which may in turn be modulated by contaminants. The aim of this study was to determine whether exposure to specific OCs and to different concentrations, some mimecting those achieved in human tissues that are exposed to chemicals from the environment, affects human preadipocyte proliferation capacity. Human preadipocytes were exposed to various concentrations (3-500 μM) of highly prevalent OCs (PCBs 77, 153 and DDE) for 48 h. At the end of the exposure period, quantification of cell density was assessed by a cell proliferation ELISA assay. Preadipocyte proliferation significantly increased (~28-72%) in response to most of the concentrations of PCB 153 and DDE as compared to the control. These findings suggest that exposure to some OCs and concentrations increase the proliferative capacity of human preadipocytes.

Chemical "obesogens" in the food supply may be contributing to the obesity epidemic.

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This content may be copied in full, as long as copyright, contact, creator, and website information are given, and only if used for not-for-profit purposes.

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The National Osteoporosis Foundation estimates that 50% of women and 25% of men over the age of 50 will have an osteoporosis-related fracture during their lifetime.1 The best protection against osteoporosis is a combination of weight-bearing exercise and excellent nutrition.

Bone strength is directly related to muscle strength.

The most effective way to strengthen bone and protect against osteoporosis-related fractures is by increasing muscle strength.2 Weight-bearing exercises are ideal for improving balance and building bone strength.3 While swimming and biking are good for cardiovascular conditioning, they will not help protect against osteoporosis like running or lifting weights will.4 Back strengthening exercises are especially beneficial, providing lasting protection against spinal fractures in women who are at risk for osteoporosis.5

In Osteoporosis Protection for Life, I have put together a comprehensive approach combining dietary advice, supplements and special bone-strengthening exercises, offering a significant improvement over drug treatment for osteopenia and osteoporosis. This DVD gives people the information they need to put an effective osteoporosis prevention plan into action. Just a few minutes a day or fifteen minutes twice or week is all it takes to complete the exercises that will keep your bones strong for life.

For women, in addition to usual weight-bearing exercise, I also recommend wearing a weighted vest for a few hours each day to strengthen bones, not only during exercise, but as you work, shop, bend, stand, and move all day. Wearing a weighted vest has other benefits as well, such as burning more calories all day, increasing core strength, and stabilizing muscles, thus improving balance and decreasing the risk of falls.6

Certain foods promote breakdown of bone and osteoporosis. Other foods supply the body with the nutrients necessary to build and maintain healthy, strong bones.

The worst foods for bone health:

Animal protein and other high protein foods leave acidic residues in the blood, and the body responds by dissolving bone to release basic calcium salts to neutralize the acid, which results in loss of calcium in the urine. Many studies have found that high animal protein intake to be associated with low bone mass.7,8 In contrast, plant protein intake is associated with decreased hip fractures in the elderly.9 Natural plant foods do not leave an acidic residue in the blood or promote urinary calcium excretion.10

Salt promotes the excretion of calcium in the urine.11

Caffeine also contributes to urinary calcium loss. High caffeine intake is associated with increased bone loss and osteoporotic fractures.12,13

Soda, including diet and decaffeinated soda, is associated with bone loss.14,15 Soda consumption increases parathyroid hormone (PTH) in the blood, which increases blood calcium concentrations by stimulating bone breakdown. This increased blood calcium is then excreted in the urine.16

The best foods for bone health:
Whole plant foods are the best foods for bones. Studies show that individuals with the highest consumption of fruit and vegetables have the strongest bones. 17,18

Beans, seeds, and greens.vA diet full of natural plant foods provides the calcium and other minerals and phytonutrients effective in building and maintaining strong bones. Green vegetables in particular are rich in not just calcium but other protective nutrients. For example, one four-ounce serving of steamed kale has just as much calcium as one cup of milk. Though adequate calcium is easy to acquire from plant foods, especially greens, beans and seeds. Green vegetables are also high in vitamin K, which is a crucial component for maintaining healthy bones.

Nuts and seeds are rich in magnesium, an essential mineral for the formation of bone tissue.19 They also help maintain adequate calorie and protein intake, to maintain muscle and bone mass without having to rely on high acid-forming animal products.

References

1. NOF. "Bone Health Basics." National Osteoporosis Foundation. 2010. http://www.nof.org/aboutosteoporosis/bonebasics/whybonehealth (accessed February 2011).
2. Rubin C, Turner AS, Muller R, et al. Quantity and quality of trabecular bone in the femur are enhanced by a strongly anabolic, noninvasive mechanical intervention. J Bone Min Res 2002;17:349-357.
3. Marques EA, Mota J, Machado L, Sousa F, Coelho M, Moreira P, Carvalho J. Multicomponent training program with weight-bearing exercises elicits favorable bone density, muscle strength, and balance adaptations in older women. Calcif Tissue Int. 2011 Feb;88(2):117-29.
4. Resnick, Mayer. "Running not swimming or biking is best kind of loading exercise for childrens bone growth." Eurekalert.org. 2004. http://www.eurekalert.org/pub_releases/2004-10/aps-rns100504.php (accessed February 2011).
5. Sinaki M, Itoi E, Wahner HW, et al. Stronger back muscles reduce the incidence of vertebral fra ctures: a prospective 10 year follow-up of postmenopausal women. Bone. 2002;30(6):836-841.
6. Greendale GA, Salem GJ, Young JT, et al. A randomized trial of weighted vest use in ambulatory older adults: strength, performance, and quality of life outcomes. J Am Geriatr Soc 2000 48(3):305-11.
Greendale, GA, Hirsh SH, Hahn TJ. The effect of a weighted vest on perceived health status and bone density in older persons. Qual Life Res 1993 2(2):141-52.
Shaw JM, Snow CM. Weighted vest exercise improves indices of fall risk in older women. J Gerontol A Biol Sci Med Sci 1998 53(1):M53-8.
Snow CM, Shaw JM, Winters KM, Witzke KA. Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women. J Gerontol A Bio Sci Med 2000;55(9):M489-91.
7. Sellmeyer DE, Stone KL, Sebastian A, Cummings SR. A high ratio of dietary animal to vegetable protein increases the rate of bone loss and the risk of fracture in postmenopa usal women. Study of Osteoporotic Fractures Research Group. Am J Clin Nutr. 2001;73(1):118-122.
8. Devine A, Dick IM, Islam AF, et al. Protein consumption is an important predictor of lower limb bone mass in elderly women. Am J Clin Nutr. 2005;81(6):1423-1428.
9. Frassetto LA, Todd KM, Morris RC Jr, Sebastian A. Worldwide incidence of hip fracture in elderly women: relation to consumption of animal and vegetable foods. J Gerontol A Biol Sci Med Sci. 2000 Oct;55(10):M585-92.
10. Welch AA, Mulligan A, Bingham SA, Khaw KT. Urine pH is an indicator of dietary acid-base load, fruit and vegetables and meat intakes: results from the European Prospective Investigation into Cancer and Nutrition (EPIC)-Norfolk population study. Br J Nutr. 2008 Jun;99(6):1335-43.
11. Teucher B, Fairweather-Tait S. Dietary sodium as a risk factor for osteoporosis: where is the evidence? Proc Nutr Soc. 2003;62(4):859-866.
12. Rapuri PB, Gallagher JC, Kinyamu HK, Ryschon KL. Caffe ine intake increases the rate of bone loss in elderly women and interacts with vitamin D receptor genotypes. Am J Clin Nutr. 2001;74(5):694-700.
13. Hallström H, Wolk A, Glynn A, Michaëlsson K. Coffee, tea and caffeine consumption in relation to osteoporotic fracture risk in a cohort of Swedish women. Osteoporos Int. 2006;17(7):1055-1064.
14. McGartland C, Robson PJ, Murray L, et al. Carbonated soft drink consumption and bone mineral density in adolescence: the Northern Ireland Young Hearts project. J Bone Miner Res. 2003 Sep;18(9):1563-9.
15. Mahmood M, Saleh A, Al-Alawi F, Ahmed F. Health effects of soda drinking in adolescent girls in the United Arab Emirates. J Crit Care. 2008 Sep;23(3):434-40
16. Larson NS, Amin R, Olsen C, Poth MA. "Effect of Diet Cola on urine calcium excretion" ENDO 2010; Abstract P2-198. http://www.endojournals.org/abstracts/P2-1_to_P2-500.pdf
17. Tucker KL, Hannan MT, Chen H, et al. Potassium, magnesium, and fruit and vegetable intakes are associated with greater mineral density in elderly men and women. Am J Clin Nutr 1999;69(4):727-736.
18. New SA, Robins SP, Campbell MK, et al. Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health? Am J Clin Nutr 2000;71(1):142-151.
19. Rude RK, Singer FR, Gruber HE. Skeletal and hormonal effects of magnesium deficiency. J Am Coll Nutr. 2009 Apr;28(2):131-41.