Diet + Nutrition = CANCER PREVENTION

Diet + Nutrition = CANCER PREVENTION
by: Kathy G. Wise, RD, LD LDN

Cigarette smoking, of course, is known to increase your risk of cancer. But, did you know research suggests that a diet low in fiber and high in fat, with few fresh fruits, vegetables, or whole-grain breads and cereals, increases the risk of certain cancers?

It is estimated that altering the typical American diet may prevent 35% of all cancer deaths, among people under the age of 65. Statistics from the National Cancer Institute (NCI) reported in Dimensions in Oncology Nursing, Vol. IV. No. 3, Fall 1990 suggests that 80% of all cancers may be the result of behavioral factors that can be controlled, such as diet and smoking.

What is now known about diet, nutrition and cancer prevention? Though specific dietary advice will not guarantee prevention of certain cancers, experts urge that attention must be paid to nutritional cancer risk reduction recommendations.

It is believed that damage done by cancer-causing agents (carcinogens) is thought to take place approximately 20 to 30 years before the actual cancer presents itself. Thus, some exposure may not be detected in time for avoidance such as asbestos or certain chemicals. However, certain risk factors for cancer have been identified through epidemiological studies that include obesity, excess dietary fat, inadequate fiber consumption, and lack of vitamins A, C and other antioxidants in the diet, excess alcohol intake and certain food additives.

Obesity and Cancer Link
Obesity is defined as 20% above ideal body weight. Based on that definition, here is an example. The ideal body weight range for a female, 5 feet 4 inches, medium frame, is 108 to 132 pounds. If she gains 27 pounds (20%), bringing her weight to 159 pounds, she would be classified as medically obese. This means she has now increased her risk factor for diseases related to obesity such as heart disease, elevated blood pressure (hypertension), diabetes and certain cancers to serious problems.

Obesity has been linked to breast, ovarian and endometrial cancers in women, prostate cancer in men and colorectal and gallbladder cancers in both sexes. These cancers are associated with excessive caloric intake and/or an increased intake of dietary fats.

Dietary Fat and Cancer
There is strong evidence that eating too much fat, especially saturated fat from animal sources and Trans fat, may increase your risk of getting cancers of the colon, breast, prostate, and endometrium. It is recommended to decrease the intake of red meats (beef and pork) and to increase the amounts of fish, poultry or plant protein in the diet.

Inadequate Fiber
There is several mechanisms that are believed to play a role in fiber's protective effect against colon cancer. It is thought that components of dietary fiber bind to toxic bile acids in the colon and decrease intestinal exposure to potentially carcinogenic compounds. Fiber is also thought to increase the quantity and bulk of the stool and possibly decrease the concentration of carcinogenic substances. Fibers other property is that it decreases transit time of the stool through the colon thus reduced exposure to the carcinogenic substances. Processed and convenience foods are usually low in fiber. You can increase your fiber intake by using more whole grain products, and consuming more fruits and vegetables.

Lack of Vitamin A, C & Antioxidants

Consuming a wide variety of fruits and vegetables is the first step in getting plenty of vitamin A, C and antioxidants. Be sure to use dark green and deep yellow vegetables as well as cruciferous vegetables (cabbage family) like broccoli, cauliflower, Brussels sprouts and cabbage on a regular basis. You should include fruits like cantaloupes and apricots, which are high in carotene. Be sure to consume at least 5 servings of fruits and vegetables a day.

Food Additives
Smoked foods, such as smoked fish, ham and sausage may contain tars similar to that found in tobacco smoke. Salt-cured meats and pickled foods may increase the risk of stomach and esophageal cancers. Processed luncheon meats like bologna and hot dogs that contain nitrates and nitrites are believed to be carcinogenic as well. So now you have one more reason to limit your intake of processed foods and look for more healthy alternatives.

This information is provided for educational purposes only and is not intended as a substitute for professional medical advice. Do not use this information to diagnose or treat a health problem. Please consult your health care provider if you suspect you are ill, or have questions about your condition.