|
Cancer is no longer thought to be solely the product of factors outside of our control such as
heredity or accidental contact with toxic pollutants. In fact, scientists believe there is a great
deal we can do to reduce our risk of developing the disease.
The 2007 Expert Report by the World Cancer Research Fund (WCRF) found that the food we eat and other
lifestyle choices such as daily physical activity and maintaining a healthy body weight are key to preventing
cancer. This epic report - which was five years in the making and reviewed 7,000 large-scale studies - found that
an unhealthy diet is linked to about one third of all cancer cases.
In fact, according to U.S.-based The National Cancer Institute (NCI),
serious diseases that are linked to what
we eat kill an estimated three out of four Americans each year. These diseases include heart disease, high blood
pressure, stroke, diabetes and some types of cancer.
But while the foods you eat can hurt you, they can also help you. And not surprisingly, fruits and vegetables are
"All-Star foods" when it comes to protecting yourself against cancer.
Foods you gotta love
Research shows that diets most protective against cancer are predominately plant-based.
Here are just a few ways food can help in the battle against cancer.
But while the foods you eat can hurt you, they can also help you. And not surprisingly,
fruits and vegetables are "All-Star foods" when it comes to protecting
yourself against cancer.
Foods you gotta love
Research shows that diets most protective against cancer are predominately plant-based.
Here are just a few ways food can help in the battle against cancer.
Cruciferous vegetables (broccoli, cauliflower, kale, Brussels sprouts,
bok choy, kale) contain two antioxidants, lutein and zeaxanthin
that may help decrease prostate and other cancers.
Foods that contain folate such as liver, spinach, beans, broccoli,
oranges, lettuce, avocado, and asparagus are thought to help protect against
cancer of the pancreas. Avocados are also rich in glutathione, a powerful
antioxidant that attacks free radicals in the body. They also provide even more
potassium than bananas.
Onions, chives, leeks and garlic may help prevent stomach
cancer. Garlic also has immune-enhancing allium compounds that appear to increase
the activity of immune cells that fight cancer.
The beta carotene found in carrots may help reduce a wide range of
cancers including lung, mouth, throat, stomach, intestine, bladder, prostate
and breast. (Some research suggests beta carotene may actually cause cancer,
but it has not proven that eating carrots, unless in very large quantities -
2 to 3 kilos a day - can cause cancer.) Sweet potatoes also contain
many anticancer properties, including beta-carotene.
Certain types of mushrooms such as Shitake, maitake, and reishi are
thought to help build the immune system and prevent cancer cells from multiplying.
Fruits are also thought to provide protection against cancer. Grapefruits,
like other citrus fruits, help to rid the body of carcinogens. Red grapes
contain bioflavonoids, powerful antioxidants that work as cancer preventives.
Like red wine, they are also a rich source of resveratrol, which inhibits
the enzymes that can stimulate cancer-cell growth. Papayas are thought
to reduce absorption of cancer-causing nitrosamines from the soil or processed
foods. Raspberries, blueberries and strawberries are also
thought to contain many cancer preventing properties.
Tomatoes contain lycopene, an antioxidant that attacks the free radicals
that are suspected of triggering cancer.
Selenium, a mineral found in brazil nuts, sunflower seeds and fish
is thought to provide protection against prostate cancer.
Tip: To eat healthfully, experts say a good rule of thumb is to fill
2/3 of your plate with vegetables, fruits, whole grains and beans and 1/3 or
less with animal foods. Look for recipes for casseroles, stews and stir fries
that use meat almost as a condiment.
Foods to avoid
Now for the bad news, particularly for meat-lovers. To maintain a healthy diet,
you can forget about eating processed meats such as bacon, ham, salami, corned
beef and some sausages. According to the WCRF, no amount is considered completely
safe. Also try to limit consumption of red meats (such as beef, pork and lamb)
to less than 500g cooked weight (about 700-750g raw weight) a week. Both red
and processed meats are thought to be causes of bowel cancer.
Tip: For big breakfast eaters, try having your eggs with roasted
tomatoes, which are rich in healthy carotenoids - which the WCRF says can lower
the risk of cancers of the mouth, pharynx, larynx and lung. And add some crushed
garlic to help prevent bowel and stomach cancer. Tasty and healthy substitutes
for bacon (particularly in pasta sauces) are cooked mushrooms because of their
strong flavour and meaty texture.
Other 'bad guys'
Salty foods and foods processed with salt, including some bread and
breakfast cereals. Research suggests that salt and salt-preserved foods are
linked with stomach cancer.
Alcohol consumption is linked to an increased risk of cancer of the
mouth, throat, larynx, esophagus, breast, and liver. Experts advise drinking
alcohol only moderately, which for men means no more than 2 drinks a day and
for women, only one per day. (Examples of what is considered one drink: 5 ounces
of wine, 12 ounces of beer, 1.5 ounces of 80-proof liquor.)
Sugary drinks and energy-dense foods (high in fats and/or sugars and
often low in nutrients and fiber) increase the risk of obesity - and therefore,
cancer. Scientists have found that greater body fat increases the risk of cancer
of the esophagus, pancreas, colon and rectum, breast (postmenopausal), kidney
and gallbladder cancer.
Reduce your cancer risk
When it comes to eating to prevent cancer, Liz Armstrong, co-author of Cancer:
101 Solutions to a preventable epidemic (New Society Publishers), says
there are 4 'must do' principles to reduce your cancer risk.
1. Eat abundance of fruits and vegetables - and as much as possible, buy fresh,
ripe, locally grown and organic. As a general rule of thumb: raw or lightly
steamed is more healthy than cooked; fresh is better than frozen; and frozen
is better than canned.
2. Drink lots of healthy liquids including pure water (cleansed of chlorine
and other contaminants), various teas such as green and Chai, and freshly juiced
fruits and vegetables.
3. Start your cancer prevention early - in the womb if possible! The good
news, however, is that it's never too late to begin. "While starting 'in
utero' is not an option for us over-50s, we can offer this good advice to our
kids and grandkids who are about to become pregnant," Armstrong says.
4. Take good quality food supplements. While the WCRF recommends that people
aim to meet their nutritional needs through food, Armstrong says this is not
always possible - and not only because of our busy schedules. "We know
from the literature and studies of food nutrients over time that the percentages
of many vitamins and minerals in veggies have plunged since the 1930s and 40s,
so it seems prudent to supplement, that is, until the soils that grow most of
our foods have been remediated sufficiently to provide what our bodies need,"
Armstrong says.
A caveat: Not all vitamin supplements are created equal and there
is much controversy about recommended dosage. Research has shown that high doses
of nutrient supplements can both protect against and cause cancer. Because of
this, Armstrong recommends consulting with your doctor or a nutritionist before
supplementing. For more information on vitamin supplements,
click
here.
Cancer facts from the World Health Organization
-- Cancer is a leading cause of death worldwide. There are more than 100
types of cancers; any part of the body can be affected.
-- In 2005, 7.6 million people died of cancer. This represents 13 per
cent of all deaths.
-- Worldwide, the 5 most common types of cancer that affect men are (in
order of number of global deaths): lung, stomach, liver, colorectal, oesophageal
and prostate.
-- Worldwide, the 5 most common types of cancer that affect women are
(in order of global deaths): breast, lung, stomach, colorectal and cervical.
-- Tobacco use is the single largest preventable cause of cancer in the
world.
-- 40 per cent of cancer can be prevented by having a healthy diet, being
physically active, and not smoking. |