Anticancer – David Servan Schreiber:

David Servan Schreiber is a French Neuropsychiatrist and Researcher Doctor “Having been treated twice for a malignant brain tumor, David Servan-Schreiber became a leading figure in his engagement for integrative medicine approaches to the prevention and treatment of Cancer. He popularized his knowledge through teaching seminars, lectures, books, a blog and audiobooks. On July 24, 2011, almost 20 years after his Cancer diagnosis, he died of Brain Cancer..” (Wikipedia)

When David discovered he was sick he tried to find a way to reduce the progression of his sickness, and also for him being able to succeed his Fight. David passed away in 2011, breaking all vital prognostics, and living 20 years after discovery of his Cancer.

All his book’s present his work concerning cancer but not only, it help also to prevent other sickness such as ( Diabetes, Parkinson, Alzheimer… ).

It is important to see David Servan Schreiber Books as information to keep healthy lifestyle and help to reduce Risk of Cancer reminding also ourself, his advices will never replace our own Doctor advices.

David Servan-Schreiber (English Translation) you can find also in French on (Link) and English in (Link) :

“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 anaemic 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.

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!)

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.

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 occasional treats.

Guidelines (No Food Related):

Get physical activity:

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 Breath:

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

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!).

Get involved:

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

More Details from my own Experience:

**Loïc *from HealthInYourPlanet***:

After few years trying to apply David advices, I can see more and more books released in Healthy Lifestyle topics or also call sometimes “Health Knowledges Vulgarisation” as Jessie Inchauspé mention in her book “Glucose Revolution“.

Please find here some information I wanted to highlight or add on the side of the David Servan Schreiber books, These informations are my Humble Feedback, please remind yourself I’m not a Doctor, it’s few other topics I have Read in addition that might be good to explore also.

Potassium:

Our Potassium level is something we have to be careful, (Further more if we follow David Guidelines).

Increasing some specific types of food with high amount of potassium as “Avocado, Sweet Potato, Quinoa, Chocolate, Tomato…” and in parallel (Being Dehydrated), “Eating too much Salty Food“, “Increasing Sports or Activity“. Can create some problem. The Potassium in addition to Our own Dehydration can create “Bad Chemistry” in our Blood ( Also call as “Toxicity” ) and can bring wrong side effect as “Headaches” or “Strokes“.

Kidney’s are regulating naturally (Potassium Level) and our Blood Chemistry by filtering blood constantly it’s name “PH level“. More we are Drinking Water, more our Kidney’s are working at their Best, our Potassium excess 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. It help our Blood “PH” to get back to “Neutral Level” and not only regarding Potassium also regarding : Salt, Sugar…

If you don’t drink Tea try to drink Water (At least) every day:

Doctors are recommending to an “Average Adult” to drink approximately between 2L/3L of water a day depending our Food Diet (4L of water if we practice sports activities). “David Servan-Schreiber” mention the importance of “Drinking Tea” ( If possible every day ) “Green Tea” is well known to be one of the Best Tea helping the Liver function, reducing risk of Cancer with natural “Detox Properties”.

Tea might generate “Sleeping Disorder” and “Anaemia“. But you can also drink “Decaf Tea“, “Infusion” or simply “Water” as workaround to continue to hydrate yourself avoiding side effect of Tea. Try to avoid Anemia also with help of your doctor. (Be careful if you drink Infusion, some infusion can have side effect in high quantity).

“Roiboos Tea” also call “Red Tea” is known to contain “Detox Agents” without side affect of cafeine. Roiboos would even contain 1/2 (Half) amount of Detox Agent compared to Green Tea. (“Green Roiboos” from the “Bush” would contain even more detox agent).

You might have noticed also Hydration level can depend about your Diet. Depending food intolerance, but also depending the type of product we are Eating if it’s Very Salty Product.

By Eating more healthy food product can help our Sleep and Digestion process and then help to increase Tea and healthy Lifestyle.

Light Therapy:

Something David mention in his first book: “Healing Without Freud or Prozac” Is “The impact of the Light on our Well-Being” Mentioning also the “Good impact” of a “Clock Light Material” (Link) regarding our Stress. This material is helping to “Start the Day on the Right Foot” as we say sometime to time.

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 “Sun Rise” simulation. Because our body get suddenly exposed to the light even having eyes closed, the waking up process will help our body first to wake up very softly and naturaly but also secondly also very efficiently and you can start and stop any time this way to wake up without so much wrong side effect, if you test it, you will probably be surprised quite straight away, how it is helping to reduce stress.

The Clock light is also helpful to generate Naturally Vitamin D even from the early morning more information (Link). Something helping in the same topic is the S . A . D Light.

S . A . D Light (Seasonal, Affect, Mood Disorder ):

David Servan Schreiber mention “Light Therapy” Session are very good way to fight against depression globally because also helping regarding S . A . D Mood Disorder, occurring 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. Even more than Clock light as previously mention. By helping naturally our Vitamin D body production that help our Immune System, digestion Process and Mood. ( Not only Immune System )

(But please remind yourself the Light Therapy do not replace Vitamin D supplement prescription it contribute but never replace, you can discuss about it with you Doctor)

(Please remind yourself also at HealthInYourPlanet.com we are talking only about “Light Therapy” , “Sad Light” but not about “UV Light“, “UV Light” session are different level of Lights and can increase Risk of Skin Cancer (It is important to be aware about it.)

Transit:

Our “Digestion Process” and “Transit” are very important also helping our health and reducing stress, more than what we think.

As Giulia Enders mention in her book “Gut” (Link) : If you are a 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 a lot our Mood, we mention sometimes our Gut would be our Second Brain cause of the amount of Nervous Connection and impact in our Well-being. Our Mood can be affected even for few days depending what we have eaten. Understanding how our Gut Bacteria are functioning, permit to have better vision to adjust diet accordingly “Context, Situation and Family“.

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

The Book from Giulia explain the importance of entertaining Good Bacteria in our Gut. It is a book quite “Technical” but it help to understand the complexity behind it the whole amount of Bacteria. Remembering also, “What matters is what we do on a daily basis, not occasional treats“.

Try to Prepare Veggies for Each Meal:

Nutritious Advices list are given following the (Link), you can also find menu ideas following (Link) it help to have an example of “Prepared Meal” for a random week keeping balanced diet.

Good Tips can be found on the Book of “Jean Marie Bourre” in case of having “Too much same type of food” in our Routine Diet, something that can help in this way is to plan a “Menu” 2 Weeks in a Row.

By defining a specific day for each meal, for example “Saturday Lunch” – “Chicken Basquaise” Every two weeks in a Row, can help to organise ourself preparing meal more sophisticate everyday keeping some routine but with variation. It’s quite good advice to organise ourself.

Healthy Balanced Meals from Cancer Research UK:

Preparing 3 Food product Categories for Each Meal:

50% of Veggies ( Mixing veggies is good idea and also using good quantity of Green Veggies: Spinach, Broccoli, Bean, 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 see, you feel better Globally, Grain are providing lot of different “Vitamin” also known to help Transit, “Liver Function“, “Absorption” and “Weight“.

“The Pulse” for example, contain lot of “Vitamin B“, if you try to eat “Pulse“, twice a week, you will notice rapidly good effect on your health.

Food Intolerance:

Food intolerances are sometimes related to a particular type of Food that might irritate our Gut, it can be a specific “Prepared meal” containing an ingredient generating “Food Intolerance“

Food with “Risk of Intolerance” are sometimes the same product with “Food With Risk of Allergy“
You can find “Food product” showing “Risk of Allergy” (In Bold) on Food Product Packaging Ingrediant List.

( Food Intolerance is a difficult Topic because, it can afraid, we might change our diet by removing some type of Food product forgetting then to keep variation and diversity in our routine diet )

Leaky Gut Syndrome:

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

Some Person sometimes complain about “Small Headache” or “Uncommon Pain“. It can be sometimes related to our Diet depending our Own Body Tolerance.

That’s globally a Sign of something, we have to reverify what we have eaten, to try to find what might have affected us.

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 contain more lactose than Cheese but cheese have to be eaten in smaller quantity cause more heavy (Portion of Dairy are recommended every day but in Small quantity).

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 Brain)

Increasing Tea help the liver function and transit but TEA as side effect as Anaemia and Sleeping Disorder. We have then to increase some type of food As Iron Vitamin with Green Veggies Spinach, Broccoli, Cabbage. ( See also information related to the Nash Diet be carefull regarding Diet cause it mean Restriction and can increase risk of YoYo Diet Effect)

Something good to understand is the Gut “Vitamin Absorption Process“. You can discover for example that Calcium Vitamin are in concurrence with Iron Vitamin. Both vitamin interfere absorption between each other, but some Vitamin can help also absorption between themselves, (Vitamin C help to increase Iron absorption). But despite this information we have to eat all vitamine in Correct level.

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

Depending the situation give feedback to our Doctors or even sometimes to the place we have eaten.

Be careful to the Food Supplements:

Always follow recommendation from your Doctors, Chemist or information provided on the Vitamin Packaging. Always ask you Doctors information even if the Vitamin are available without prescription.

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 recent informations, EMDR Techniques, would not be so much recommended “If you are experimenting Strong Psychosis with Suicide Thought or having Heart Disease” Or 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, ( It’s still new techniques). Some studies will be released soon probably. Do not hesitate to talk about it with your Doctors.

Try to Detect if you are in Danger to react rapidly:

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

Your and Other “Personal health” is the most important in any case
It’s sometimes better to leave a Place or Area with Danger by Contacting Local Authority to avoid Risk of Safety.

Contacting Local Authority is important for them to be able to continue to handle the situation.

“Keep Remember, you are not alone,
Even if it’s difficult moment,
There is allways help you can find around,
Government, Charities, they are here to help,
to assist you with your issues”

“Keep also remember,
What ever happen,
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 about the Sugar issues related to “Risk of Cancer” (And not only) also related to other sickness such as “Diabetes“, “Yo-Yo Diet effect“, “Over Weight“.

David Servan Schreiber recommend to avoid to Eat as much as possible Sugar because “Sugar is calling Sugar“. (Mainly contain in highly processed food as “Processed Sugar”)

Fruits contain Sugar also called Fructose but also contain lot of Vitamin Good for Health. Try to keep your “5 a day” by having a portion of Veggies more important than Fruits for exemple 3 Veggies and limiting with 2 Fruits a Day.

Dr Saldmann and some website explain there is a maximum level intake for Process Sugar to avoid to cross each day: “25 Grams by Day (in Canada)” and each Country will have different level depending lot of parameter mainly cause of risk for health (Link).

This limit is define as “A limit we can start to have Cancer“.

David Servan Schreiber advice even to not Eat Process 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” for exemple, indirectly increasing our Sugar Intake level without even noticing it. ( Sugar is used for food conservation and also to help taste ).

We recommend to always double check Ingredients on the packaging and also using Yuka (Link) Application able to help in this direction.

“25 Grams” of Sugar is a Level which can be crossed very quickly if we look at a single “Can of Coke 33cl” it is already “45 Grams” of Sugar (Meaning 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 can absorbe every day. It give a treshold so we know the risk.

It help our Awareness and Nutritious Knowledges by also keeping in 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 always 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 example).

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

Conclusion:

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 first Books is one of the most important “The Instinct to Heal: Curing Depression, Anxiety, and Stress Without Drugs and Without Talk Therapy”. David explain some way to fight against depression because following his research showing that the Depression issues are increaing Immunity System issue that is also increasing risk of Cancer.

His Book “The Body Love the Truth” is also very good book, 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, first for ourself, but then taking long other years to start to change some of our Habits. Changing our Habits is basically 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. This Website give the possibility to share simple health information and also showing where we can find this information.Permitting also to give information without being too much intrusive. Sometimes Call as “Health Knowledges Vulgarisation” as it is 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 to your City Library you will probably find lot of 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 their own Doctors a certain point to ask more informations. It’s a “Win Win” and globally “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 other advices Books on Health and Sustainability Topics : (Link)

Health In Your Planet