The rise of cancer in young adults, eat dark chocolate for your heart, and compartmentalize before bed.
A paper from the BMJ Oncology Journal titled, Global trends in incidence, death, burden and risk factors of early-onset cancer from 1990 to 2019, showed an alarming trend of a 79% increase in incidence of cancer in younger adults (aged 30-49 years of age), including a 27% increase in deaths.
Those findings are quite noteworthy, and thus, worthy of exploring further.
A separate editorial article also released on BMJ Oncology titled, Shifting Tides: the rising tide of early onset cancers demands attention, remarked:
“While increasing age is a major non-modifiable risk factor for cancer, the incidence of early onset cancers largely accepted to be in adults under the age of 50 is increasing. In addition, cancers historically found to be more common in older age groups are now being diagnosed in younger adults, including colorectal, breast, esophageal, gastric, and pancreatic, among others.”
The “Global Trends” paper shows a diagram breaking down various risk factors, and there is a noticeable correlation between increased incidence of cancer and metabolic risk factors, namely, an increase in BMI (body mass index) and higher resting blood glucose.
One of the biggest factors in metabolic syndrome is an inability to metabolize blood glucose, and this can lead to body fat accumulation, and an increased risk of diabetes, heart disease, Alzheimer’s/dementia, and yes, cancer.
According to the aforementioned paper, and its subsequent analysis, the increase in metabolic syndrome and an inability to metabolize blood sugar effectively does appear to be directly correlated to this alarming increase in incidence of cancer in young adults.
It is not the only risk factor, but as far as risk factors go, it does appear to be pretty definitive, and directly correlated. In a recent issue, I unpacked cellular metabolism, and discussed more about the link between metabolic syndrome and disease
Furthermore, a meta-analysis of 19 studies titled, Serum Glucose and Risk of Cancer: a meta-analysis, showed an RR (risk rate) of 32% of those with high resting blood glucose, or in other words, a 32% increased risk of cancer if you have high resting blood glucose.
The short of all of this research and findings…
Poor metabolic health at the cellular level, especially high resting blood sugar levels (indicating poor blood sugar metabolism), appears to have a direct correlation on risk rate, and overall incidence of cancer, and appears to be a leading cause of this alarming rise in incidence of cancer in young adults as low quality, processed foods become more and more a part of the Standard American Diet (SAD).
Study after study shows that high flavonoid content dark chocolate or pure cacao is beneficial for blood vessel health, which leads to greater overall cardiovascular health, and thus, a reduced risk of cardiovascular disease.
A landmark study from UC-San Francisco was the first of its kind to study the benefits of daily consumption of high flavonoid dark chocolate on blood vessel health over time.
In the randomized, double-blind, placebo-controlled study, eleven people received 46 grams (1.6oz) of dark, flavonoid-rich chocolate every day for two weeks, while the ten others in the study received dark chocolate with low-flavonoid content. At the end of the two-week trial, the team conducting the study recorded the ability of the principal artery in the arm, the brachial artery, to expand.
In the high-flavonoid group, flow-mediated dilation increased from an initial 10.2 percent at the beginning of the study to 11.5 percent at the end of the study, while the low-flavonoid group dilation actually decreased from 10.7 percent at the beginning of the study to 9.74 percent at the end of the study.
According to the authors of the study, the mean increase dilation between the two groups was statistically significant.
Another study titled, Cocoa flavanols protect the heart by promoting new blood vessel growth showed that high concentrations of cocoa flavanols decreases blood pressure and improves the health of blood vessels in patients with heart disease.
The study included 16 coronary artery disease patients who were given either a high-flavanol (375mg flavanols) drink twice a day for 30 days, or a low-flavanol (9mg) drink twice a day for 30 days. All other variables were the same.
Tests showed a 47% improvement in vasodilation, a widening of the blood vessels, of the brachial artery in the high-flavanol drink group compared to the low-flavanol group. There was also a 2x increase in angiogenesis-stimulating cells in the blood known as endothelial progenitor cells.
In short, almost a 50% increase in vasodilation which will reduce blood pressure, reduce plaque buildup, improve circulation, and more, and then a 2x in stimulating new blood vessel growth, which means more brand new, healthy blood vessels.
Summary
Studies have consistently shown that high flavonoid dark chocolate or pure cacao (the active ingredient in dark chocolate containing cocoa flavanols) is beneficial for cardiovascular health. Consume either organic cacao, cacao nibs, or dark chocolate containing at least 70% cacao.
I also have high-flavanol dark chocolate #4 on my list of “Most Therapeutic Foods”. CLICK HERE to check out the full list of disease preventive foods.
Here’s a summary of the key benefits of cacao on blood vessels:
- Improved Vasodilation & Blood Flow: Cacao stimulates the production of nitric oxide, which relaxes blood vessels, improves flow, and reduces blood pressure.
- Structural Health: Studies suggest that regular, moderate consumption of flavanol-rich cocoa can reduce arterial stiffness and strengthen vascular function.
- Reduced Inflammation & Clotting: Cacao antioxidants prevent platelets from sticking together, which can lower the risk of stroke or heart attack.
Compartmentalize before sleep.
This is a great practice as part of a consistent bedtime routine, or as needed, when feeling overwhelmed and/or stressed out later in the evening, and when dealing with a racing mind.
The idea is to get out whatever you need to get out, on paper, before you lay down for bed.
Some say, “if your mind is busy…write.”
This can be as simple as writing down a to-do list for the next day, or it could be writing down your thoughts, feelings, emotions from the day in a journal.
For me personally, I like to write down the good things from the day, as no matter how bad the day, you can always find good in it. I also like to think about, and write down what I am grateful for as I get ready for bed.
I also highly recommend that whatever you do, that you physically write it down on paper, as the actual act of handwriting makes you more mindful, and of course, keeps your face out of a screen right before bed.
Writing things down actually slows you down, slows the mind down, and forces you to think more deeply about what you are writing.
Whatever you feel you need to do, or what is best for you, is what you should do. The idea is that you are getting out whatever needs to get out, and off your mind, before you go to bed, allowing you to rest more soundly.
The perils are not punishment, they’re preparation.
Sometimes when things seem like they’re falling apart, they’re falling into place.
When it feels like chaos, it’s not the end, it’s the adjustment.
The perils, the setbacks, they’re not punishment, they’re preparation for your future self.
Just keep it moving.
You are POWERFUL. Act accordingly.
