Anticancer – David Servan Schreiber:

David Servan Schreiber is a French Neuron Psychiatric and Doctor who was treated twice for “Malignant Brain Cancer“. He was recognised in the world as one of the leader of Integrative Medicine to help curing Cancer.

When David discovered he was sick he tried to find a way to prevent Cancer, And also for him being able to succeed his fight against his Sickness. David passed away in 2011, braking all vital prognostics, living 20 years with his Brain Cancer.

All his book’s present his work it help to reduce “Risk Of Cancer” but also fight against lot of other Sickness such as ( Parkinson, Alzheimer… ) Please find here an overview of his Guidelines :

David Servan-Schreiber : “On me demande souvent s’il est possible de résumer les conduites de bonne santé à quelques règles simples et faciles à retenir…”

David Servan-Schreiber: “People ask me often if it’s possible to resume all guidelines for a best healthy lifestyle possible in only few lines simple to remember and follow. I tried to make an overview of all what I learn in this domain during the last twenty years of “Integrate Medicine Experience”. These few lines give an overview of guidelines. I know this guidelines works for me. I hope this guidelines will bring you also Joy and Happiness !”

Food Guidelines:

Go retro:

Your main course should be 80 percent vegetables, 20 percent animal protein, like it was in the old days. Opt for the opposite of the quarter-pounder topped with a token leaf of iceberg lettuce and an anemic tomato slice. Meat should be used sparingly for taste, as when it used to be scarce, and should not be the focus of the meal.

Mix and match your vegetables:

Vary the vegetables you eat from one meal to the next, or mix them together – broccoli is an effective anticancer food, and is even more effective when combined with tomato sauce, onions or garlic. Get in the habit of adding onions, garlic or leeks to all your dishes as you cook.

Go organic:

Choose organic foods whenever possible, but remember it’s always better to eat broccoli that’s been exposed to pesticide than to not eat broccoli at all (the same applies to any other anticancer vegetable).

Spice it up:

Add turmeric (with black pepper) when cooking (delicious in salad dressings!). This yellow spice is the most powerful natural anti-inflammatory agent.

Remember to add Mediterranean herbs to your food:

Thyme, oregano, basil, rosemary, marjoram, mint, etc. They don’t just add flavor, they can also help reduce the growth of cancer cells.

Skip the potato:

Potatoes raise blood sugar, which can feed inflammation and cancer growth. They also contain high levels of pesticide residue (to the point that most potato farmers I know don’t eat their own grown potatoes).

Go fish:

Eat fish two or three times a week – sardines, mackerel, and anchovies have less mercury and PCBs than bigger fish like tuna. Avoid swordfish and shark, which the FDA says pregnant women should not eat because they contain a high concentration of contaminants.

Remember not all eggs are created equal:

Choose only omega-3 eggs, or don’t eat the yolks. Hens are now fed on mostly corn and soybeans, and their eggs contain 20 times more pro-inflammatory omega-6 fatty acids than cell-growth regulating omega-3s.

Change your oil:

Use only olive and canola oil in cooking and salad dressings. Go through your kitchen cabinets and throw out your soybean, corn and sunflower oils. (And no, you can’t give them to your neighbors or your relatives… They’re much too rich in omega-6 fatty acids!)

Say “Brown is beautiful”:

Eat your grains whole and mixed (wheat with oats, barley, spelt, flax, etc.) and favour organic whole grains when possible since pesticides tend to accumulate on whole grains. Avoid refined, white flour (used in bagels, muffins, sandwich bread, buns, etc.) whenever possible, and eat white pasta only al dente.

Keep sweets down to fruits:

Cut down on sugar by avoiding sweetened sodas and fruit juices, and skipping dessert or replacing it with fruit (especially stone fruits and berries) after most meals. Read the labels carefully, and steer clear of products that list any type of sugar (including brown sugar, corn syrup, etc.) in the first three ingredients. If you have an incorrigible sweet tooth, try a few squares of dark chocolate containing more than 70% cocoa.

Go green:

Instead of coffee or black tea, drink three cups of green tea per day. Use decaffeinated green tea if it gets you too wired. Regular consumption of green tea has been linked to a significant reduction in the risk for developing cancer.

Make room for exceptions:

What matters is what you do on a daily basis, not the occasional treat.

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No-Food Related Guidelines:

Get physical:

Make time to exercise, be it walking, dancing or running. Aim for 30 minutes of physical activity at least 5 days a week. This can be as easy as just walking part of the way to the office, or the grocery store. A dog is often a better walking partner than an exercise buddy. Choose an activity you enjoy; if you’re having fun, you’re more likely to stick with it.

Let the sun shine in:

Try to get at least 20 minutes of daily sun exposure (torso, arms and legs) without sunscreen, preferably at noon in the summer (but take care to avoid sunburns!). This will boost your body’s natural production of Vitamin D. As an alternative: discuss the option of taking a Vitamin D3 supplement with your doctor.

Banish bad chemicals:

Avoid exposure to common household contaminants. You should air our your dry-cleaning for two hours before storing or wearing it; use organic cleaning products (or wear gloves); don’t heat liquids or food in hard plastics; avoid cosmetics with parabens and phthalates; don’t use chemical pesticides in your house or garden; replace your scratched Teflon pans; filter your tap water (or used bottled water) if you live in a contaminated area; don’t keep your cell phone close to you when it is turned on.

Reach out (and touch someone!):

Reach out to at least two friends for support (logistical and emotional) during times of stress, even if it’s through the internet. But if they’re within arms reach, go ahead and hug them, often!

Remember to Breathe:

Learn a basic breathing relaxation technique to let out some steam whenever you start to feel stressed.

Get involved:

Find out how you can best give something back to your local community, then give it.

Cultivate happiness like a garden:

Make sure you do one thing you love for yourself on most days (it doesn’t have to take long!).

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More Details about my Personal Experience (Loïc from “HealthInYourPlanet”):

After few years trying to apply David advices I can see more and more books released in the same Topics with Healthy Lifestyle Advices we can say “Health Knowledges Vulgarisation” as Jessie Inchauspé share in her book “Glucose Revolution”.

Please find here some adjustments I have made personally. Please take all these informations as my Humble Feedback

Potassium:

Our Potassium level intake is something we have to be careful at if we follow David Guidelines:

By Increasing some specific types of food with high amount of potassium for example “Avocado, Sweet potato, Quinoa, Chocolate, Tomato…” and in parallel, being dehydrated, “Eating too much Salty food” or “Increasing Sports or Activity” (Potassium + Dehydration) can create “Bad Chemistry” in Blood ( We can call it also as Toxicity) with Some Side Effect as “Headache” or “Strokes“.

Kidney’s are regulating naturally our Blood (For example with amount of Potassium) by filtering it constantly it’s name “PH level“. More we are drinking water, more our Kidney’s are working well, our potassium excess can get released naturally in our bladder through the urine and finally get released by going to the Toilet.

It’s reason why it is important to well hydrate ourself : Drinking often Water, Tea, Infusion. Our Blood “PH” can get back to a sort of “Neutral Level” but not only regarding Potassium also related to : Salt, Sugar and so on…

If you don’t Drink Tea try to Drink Water at least (Every day):

Doctors are recommending for an “Average Adult” to drink approximately between 2L/3L Water a day depending your Food Diet (4L of Water if you practice sports). “David Servan-Schreiber” mention the importance of Drinking Tea ( He remind us quite often to drink “Green Tea” every day ) “Green Tea” is one of the Best Tea regarding good benefits for the Liver Function, but also reducing Risk of Cancer with natural “Detox Properties”

Please be careful cause drinking Tea might generate “Sleeping Disorder” and “Anaemia“. But you can also as workaround drink “Decaf Tea“, “Infusion” or simply drink “Water” to continue to hydrate yourself avoiding side effect of Tea. ( Be careful regarding Infusion, some infusion can have also side effect in too high quantity do not hesitate to talk about it with your doctors)

“Roiboos Tea” also call “Red Tea” is also known to contain “Detox Agent” without Caffeine. Roiboos would even depending the type contain 1/2 (Half) amount of Detox Agent compared to Green Tea. It’s name “Green Roiboos” from the “Bush” containing even more Detox Agent than simple “Roiboos”).

You might also notice your Hydration level can depend about your Diet. Depending Food intolerance, depending also the level of Salt in the Food product we are Eating, by Reducing both it can also help our Sleep and Digestion process.

Light Therapy:

Something David mention in one of his first book’s: “Healing Without Freud or Prozac” Is “The impact of the Light on our Well-Being” Mentioning also the good action against stress regarding “Clock Light” (Link) help to Wake Up in the morning. “Starting the Day on the Right Foot” as we say sometimes.

Clock Light :

A Clock light is sort of Alarm Clock but whereas Ringing in the Morning a Clock Light will turn on the light very slowly as a Sun Rise. Because our body get exposed to the light our body will have better ability to wake up, you migh notice already after few days your stress will get reduce already. As waking up with softness.

The Scientist explanation of this is: First the Light permit our body to generate naturally Vitamin D itself even before to Waking Up. (Link). But also even more important. The method will help us to wake up more easily and softly to start the day “From the Right Foot as we say sometimes. Being exposed to a Light as our Human Ancestor ( From Neanderthal Era ).

Light Therapy:

David mention also in his book that “Light Therapy” Session are recommended to avoid Stress, SAD Mood Disorder, often occur during Winter Season, when Day’s and Light’s are becoming shorter. Doing 20 minutes of Light Therapy in the morning help to regenerate Vitamin D naturally.

Light Therapy help naturally our Vitamin D Body production that help our Immune System, Digestion Process and Mood.

Please remind yourself at HealthInYourPlanet.com we are talking only about “Light Therapy” and “Sad Light” which is different from “UV Light Session“, Uv Light as different objectives and can increase Risk of Skin Cancer (It is important to mention it.)

Transit:

Our “Digestion Process” and “Transit” are very important to avoid stress, even more than what we think.

As Giulia in her book “Gut” (Link) explain : If you are the type of person going to the toilet once day, you will probably avoid all sickness related to the Gut ( As Cancer for example ).

Transit and Bacteria diversity are affecting our Mood a lot, We mention sometimes our Gut would be our Second Brain cause of the amount of Nervous Connection and impact about our Diet on our Mood and Well-being. Mood is generally affected even for few days depending what we eat. Understanding how our Gut is functioning permit to have better understanding to adjust our diet according “Context, Situation and Family“.

“Farting” is also consider as natural, it is not wrong to have “A little” fart some time to time.

The book of Giulia explain the importance of entertaining Good Bacteria in your Gut. The book is quite “Technical” but it help to understand the complexity behind it. Remembering also, “What matters is what you do on a daily basis, not the occasional treat“.

Try to Prepare Veggies for Each Meal:

Nutritious Advices list is given following the (Link), you can find also Menu idea in the following (Link) it help to have an example of Meal Prepared for a random week with Balanced Diet.

A good tips found in a book ( Jean Marie Bourre ) is if you start to have too much routine in your meal preparation, something that can help is to plan to do a Menu for 2 weeks in advance.

By defining a specific day for each meal, for example Saturday Lunch “Chicken Basquaise” (Every two weeks)”, It can help to plan prepared Meal ( More sophisticate ) also keeping Balance Diet and Variation.

Healthy Balanced Meals from Cancer Research UK:

Preparing 3 Categories of Products for each meal:

• 50% of Veggies ( Mixing Veggies is good idea and also using Good Quantity of Green Veggies: Spinach, Broccoli, Haricot, etc )
• 25% of Protein ( Reminder : Vegetarian Protein are less absorbed than Animal Protein just to keep in mind in case you increase your activities )
• 25% of Grains and Carbs can be alternate to every meal ( Wheat, Rice, Potato, Pulse, Quinoa, Buckweat …) More informations on this (Link)

Do not forgot “Grains” in your plate. ( Culturally it might sound “Different” or “Uncommon” ) But if you do it you will globally feel better, Grain are providing lot of different “Vitamin” but also help Transit, “Liver Function”, Absorption and Weight.

As an example “Pulse” contain a lot of Vitamin B, if you try to eat Pulse Twice a Week, you will certainly start to notice good positive effect Quite Rapidly.

Food Intolerance:

Food intolerance is sometimes related to a particular types of food that might irritate our Gut, it can be a food product only contain in ingredient of a prepared meal and generate “Food Intolerance“

You might not have noticed really yet but If you look at Ingredient list on the Food Product Packaging you will notice some food product are showing with “Risk of Allergy” in Bold. This product with risk of Allergy are generally the Food product that might create Intolerance.

But Food Intolerance is difficult topic.

As previously mention also Pro-biotic, Pre-biotic and Oily Fish, Rapeseed Oil with their Omega3, are also helping to regenerate our Gut Internal Barrier named “Mucus” that is our Natural Barrier.

Some Person sometimes complain to have Small Headache or uncommon pain. This little pain can sometimes be related to our Diet depending our own Tolerance.

That’s globally a sign of something, we have to reverify what we have eaten, try to find what might affect us, (To reduce it) but aso “Keep good diversity” in Food. We generally advice to reduce Food with intolerance whereas removing them completely. (It’s depend about our level of Food Intolerance our doctors can help with this investigation).

When we notice a product affect us but we are not sure exactly. A good way to check is to : Add the product in our Diet for One week, But then removing it the week after and then re-adding it again the week after.

It permit to have better ability to know what is affecting us to know what we have to be careful at.

As an example Dairy products contain Lactose, It’s a Food Product with Allergy Risk, you can find Lactose in all Dairy Product in more of less quantity. Milk will have more lactose than Cheese but cheese have to be eaten in smaller quantity cause more heavy in term of Fat and Trans Fat (Increasing risk of Fatty Liver Disease) (Portion of Dairy is recommended every day but in Small quantity).

But also something good to know is “Eating Cheese and/or Butter in the Morning” is helping our Body to restore itself, Our body absorb naturally “Animal Fat” helping our Gut to regenerate itself. (Butter is also known to be good for Synapse in our Brain)

Increasing Tea help to avoid Fatty liver Disease to avoid Anaemia increasing Vitamin and Iron. to maitain good level naturally we can follow advice from David also sometimes call as “Nash Diet” with Spinach, Broccoli, Cabbage permitting to maintain good diet and avoid Anaemia.

Something good to understand is the Gut “Vitamin Absorption” process. You can discover for example that Calcium Vitamin is in concurrence with Iron Vitamin. Both vitamin can interfere between each other reducing absorption of each other, some other Vitamin can help absorption, Vitamin C help to increase Iron absorption. But even if Vitamin C is helping Iron we have to eat Iron and Calcium in Balance.

In any case, do not Hesitate to discuss about all this information with your Doctor. Each Wrong Symptoms or Uncommon Pain is important to be reported to your doctor. It might sound sometimes ridiculous but you might have detected something wrong a small allergy or something else.

Depending the situation it can be good sometimes to keep calm but double check and eventually giving sometimes feedback to our doctors or even sometimes to the place we have eaten. (Sometimes it can help)

Be careful to the Food Supplements:

Some supplement taken in too high quantity can be dangerous for health, try to respect the maximum level intake according the recommendation from Doctors, Chemist or Information provided on the Vitamin packaging.

EMDR:

The EMDR (Eye Movement Desensitization and Reprocessing) is a technique of Hypnoses recommended by David Servan Schreiber also call as (Desensitization and Reprocessing) in case of Trauma helping with Stress.

But following some informations, EMDR Techniques, would not be so much recommended “If you are experimenting Strong Psychosis with Suicide Thought or having Heart Disease” And also not recommended in case of “Schizophrenia” Following Website Conso Globe (Link).

EMDR seems to have given good result following David Book’s but maybe try to not rush too quickly on this technique from now, ( It’s still quite new technique). Some studies will be released soon probably. Do not hesitate to talk about it with your Doctor. He can also follow you on this topic.

Try to Detect if you are in Danger and React Rapidly:

Taking care of us is very helpful to keep healthy lifestyle but keep in mind in some situation we might not realise the “Danger” we are exposed any-more. A situation can become quickly dangerous, completely out of our control.

If we detect something Dangerous it is better sometimes to leave the place, After contacting Local Authority for them continue to handle the situation.

We have to keep remember “Our and Other health” is the most important. It’s sometimes better to leave a place with Danger Contacting Local Authority to avoid Risk of Safety for All.

“Remembering you are not alone”
and
“Your Health is the most important”

Mindfulness:

If you like practice Mindfulness you can find some help on the following (Link).

Sugar Intake by Day:

David mention in his Book that Sugar is increasing “Risk of Cancer” but also other sickness such as Diabetes or “Risk of Yo-Yo Diet effect“, “Taking weight“, cause “The Sugar is calling the Sugar“.

David Servan Schreiber recommend to avoid to Eat as much as possible Sugar (Contain in Highly Processed Food as Processed Sugar) but keep continuing to Eat Fruits.

Dr Saldmann explain us there is a maximum level intake for Sugar for Woman and Man to avoid to cross: “25 Grams by Day in Canada following some website” but it’s depend also about your Country and Environment (Link).

We can see some explanation regarding this limit define as “A limit we can start to have cancer“. David Servan Schreiber advice even to do not eat sugar at all.

Something to understand, is we have to be careful constantly to what we eat, cause Sugar (as Salt) is everywhere, you are able to find Sugar in “Can of Green Been” indirectly increasing our Sugar Intake level without noticing anything. ( Sugar is used for food conservation and also helping taste ).

We recommend to always double check Ingredients (Link) ( Some application as Yuka can help in this direction )

“25 Grams” is a Sugar level can be crossed very quickly if we look at a single “Can of Coke 33cl” it is already “45 Grams” of Sugar (12 Sugar Pieces).

When we start to pay attention on that matter, having sort of mental picture in our mind help to visualise the amount of Sugar we are absorbing every day.

It help our awareness and Food Knowledges by also keeping in our mind as David Servan Schreiber mention “What matters is what you do on a daily basis, not the occasional treat.“

Sweetener be Careful:

When we try to reduce sugar, sweetener are not necessarily the best answer because some sweetener are also known to be Carcinogen and some of them would also increase Risk of some Cancer (Pancreatic for exemple).

Some Fizzy Drinks Brand as “Fever Tree” or “Karma Cola” contain less sugar by default. But remember Dentists are also globally recommending to avoid Fizzy Drinks as much as possible cause of the Acidity and Sugars aggressive for our Teeth’s.

To Conclude:

I would like to mention if you start to build interest on Health and Well-being in “AntiCancer Topic”, Try to read some of David Books, all his book’s have some interest and explain chronologically his research progressions.

David Books first book is one of the most important “The Instinct to Heal: Curing Depression, Anxiety, and Stress Without Drugs and Without Talk Therapy”.

His Book “The Body Love the Truth” is also Very Helpful to have an “Overview” of most of his Guidelines.

You might realise later on but it takes lot of time to understand all his books knowledges for ourself first only, And then it take also long other years to start to change some of our Habits.

Changing our Habits is long process for everyone, (Much more long that what we think). We have to be patient with ourself and people around us.

That’s also the reason why I created “HealthInYourPlanet” website. A Website give first possibility to point what is the most important. It help also to give information without being too much intrusive.

It help people as much as possible to be aware about all these informations. We are calling it sometimes “Health Knowledges Vulgarisation” mention by Jessi Inchauspe in her book “Glucose Revolution“.

Some other books get released on Health Topic every years and it’s very good news because it help people to improve awareness and learn how to take care about themselves.

Do not hesitate to go in your City Library you will probably find Books in Health Category. That’s globally a “Win Win” for everyone.

We might think people interest by “Health Informations” can be wrong, but when people are interest looking about Health information they generally turn to there Doctors a certain point to ask more informations. That’s generally a virtuous cycle.

David Servan-Schreiber Bibliography:

• “Healing Without Freud or Prozac” (Rodale Books, 2011) ISBN978-1-4050-7758-3
• “The Instinct to Heal: Curing Depression, Anxiety, and Stress Without Drugs and Without Talk Therapy” (Rodale Books, 2004)
• “Anticancer: A New Way of Life“
• “Not the last goodbye“
• “The body loves the truth”

Please do not hesitate to visit other pages from www.HealthInYourPlanet.com you will be able to find more advices and books in the same topic : (Link)