影片字幕逐字稿英文翻譯 English translation of the video transcript ⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇ "Will My Cancer Come Back?" This question is a heavy burden for patients who have completed treatment and currently show no detectable signs of cancer. Because cancer cells are known for their tendency to mutate and evade the immune system, any remaining cancer cells in the body have a chance of developing into new tumors in the future. Although we now have methods for adjuvant therapy after surgery to significantly reduce the risk of recurrence, it’s still challenging to bring that risk to zero. Moreover, recurrent tumors often exhibit more aggressiveness and are more difficult to treat. Therefore, preventing cancer recurrence is not only the doctor’s responsibility but also an action that patients should take immediately after completing cancer treatment. Among all the methods to prevent cancer recurrence, diet plays a very important role. Today, I want to share a recent study that found three types of foods that can significantly lower the risk of recurrence in breast cancer patients. This study, led by the University of Western Sydney, is an international meta-analysis published in the Journal of the National Cancer Institute (JNCI). They searched major medical journal databases and reviewed 32 studies focusing on the impact of various foods on breast cancer patients. Note that this research focuses on patients who already have cancer, not on preventing cancer in the general population. Studying recurrence after cancer has developed is different from studying how to prevent cancer in healthy individuals. After conducting a meta-analysis of these 32 studies, the researchers identified three types of food that were found to help reduce the risk of breast cancer recurrence. First Type of Food: Foods Rich in Lignans What are lignans? They are not a single substance but a group of polyphenolic compounds. These polyphenols are concentrated in seeds, bark, and resins. Since humans don’t typically eat bark or resins, we usually obtain lignans from seeds. Among all seeds, sesame and flaxseeds are the richest sources of lignans. Additionally, whole grains like brown rice and barley husks, as well as root vegetables like carrots, also contain lignans. Many studies have previously highlighted lignans for their antioxidant, anti-inflammatory, and anti-tumor properties. In this JNCI study, to objectively measure how much lignan patients consumed, they tested a substance called enterolactone in their blood. Why test for enterolactone? When lignans are consumed, they are metabolized by intestinal bacteria into enterolactone, which then enters the bloodstream. Therefore, high levels of enterolactone in the blood indicate either a high intake of lignans or efficient metabolism of lignans by intestinal bacteria. The study found that higher blood levels of enterolactone were associated with a slight but not significant 9% reduction in breast cancer recurrence risk. More importantly, higher enterolactone levels were linked to a significant 28% reduction in breast cancer mortality and a 31% reduction in mortality from any cause. Reducing cancer recurrence rates and mortality is a more ultimate goal. Many cancer treatments only slow tumor progression without guaranteeing a reduction in mortality. Now, a compound from food has the potential to reduce mortality by 30%. How much lignan is considered a significant amount? The study’s range was quite broad. Generally, consuming more than 10 milligrams daily is effective for cancer prevention. Ten milligrams of lignans is roughly equivalent to a teaspoon of flaxseeds. Black sesame seeds contain even more lignans, with about seven to eight milligrams per gram. A teaspoon of black sesame seeds is about 5 grams. Before rushing to eat sesame and flaxseeds, keep a few things in mind. First, eating sesame is fine as long as you don’t have allergies or adverse reactions. However, sesame can develop aflatoxins in warm, humid conditions. Therefore, choose vacuum-packed products when buying, and store opened packages in an airtight container in a cool place, consuming them quickly. If you want to focus on lignan intake, consider supplements, as sesame lignans are the well-known sesamin. Choosing a reliable sesamin supplement is also an option. Additionally, don’t confuse flaxseeds with flaxseed oil. Flaxseed oil is extracted from flaxseeds and contains different primary nutrients. For lignans, you should consume flaxseeds rather than flaxseed oil. However, flaxseed oil is rich in omega-3 fatty acids, which also offer health benefits. Second Type of Food: Foods Rich in Soy Isoflavones This might surprise some people, as it’s often heard that breast cancer patients should avoid soybeans and soy milk because soy isoflavones are a type of estrogen. Can consuming too much worsen breast cancer? I want to affirm that consuming soy products and the isoflavones they contain not only does not worsen breast cancer but can actually reduce the risk of recurrence. Here’s why: The estrogen produced by our body stimulates estrogen receptors on breast cells, causing abnormalities and potentially leading to breast cancer. Although soy isoflavones are structurally similar to our body’s estrogen, they are not identical. They bind to estrogen receptors but do not cause abnormalities in breast cells. Instead, this binding prevents the body’s own estrogen from attaching to these receptors. As a result, breast cells are protected and have a lower chance of becoming cancerous. So next time, don’t say that breast cancer patients shouldn’t eat soybeans! The JNCI study shows that breast cancer patients who consume more soy isoflavones have a significantly 26% lower risk of recurrence compared to those who consume less. How much is considered "more"? The study found that consuming at least 60 milligrams of soy isoflavones daily results in the lowest risk. How to consume 60 milligrams of soy isoflavones? Since the amount of isoflavones in soybeans can vary widely, a rough estimate is that one gram of soybeans contains about one milligram of isoflavones. To get 60 milligrams, you would need to consume 60 grams of soybeans. If you choose to make soy milk, you will need more than 60 grams of soybeans unless you don’t filter out the residue. Also, soy products like tofu and dried soybeans contain too little isoflavones for this purpose. Third Type of Food: Green Tea This is the simplest one-you can start drinking it right away. Everyone knows that green tea is healthy. The study found that patients who consumed more green tea before being diagnosed with breast cancer had a 26% lower risk of recurrence. This reduction was more pronounced in early-stage cancers, with a 44% decrease. For late-stage cancers, the benefits were less significant. What does “more” mean? In this analysis, it was defined as about five cups per day, equivalent to approximately 200 milligrams of EGCG, a highly active catechin with vascular protective, cancer-inhibiting, and blood sugar-regulating effects. However, note that a 240-cc cup of green tea contains about 30 milligrams of caffeine. Drinking five cups amounts to 150 milligrams of caffeine. Although this is below the daily limit of 300 milligrams, those sensitive to caffeine or prone to insomnia should be cautious. Besides green tea, you have lignans and soy isoflavones as options. If you experience palpitations, gastrointestinal discomfort, or iron-deficiency anemia from drinking green tea, it’s best to limit your intake. That’s it for this important study. I hope it gives you more confidence and clearer direction for choosing beneficial foods. I’ll continue to share similar research in the future. See you in the next episode. Goodbye!
Stay away from sugar and processed food also very important …. Avoid nitrate hot dogs n sausages… no donuts cakes … no bad seed oils like vegetable oil soy oil etc … no char grilled and deep fried food too Go with original form of food like 🍎 🍉 and vegetables 🥕 🥦 will helped too
