An October 20, 2004, review article in Nutrition Journal [click header to see the full article] assembles much of the available information on how diet can help prevent cancer. The authors estimate that 30 to 40 percent of all cancers can be prevented by lifestyle and dietary changes. The following dietary suggestions can provide a 60 to 70 percent decrease in breast, colorectal, and prostate cancer risk, and a possible 40 to 50 percent decrease in lung cancer risk, as well as similar decreases in risk for other forms of cancer. The authors suggest such a diet might also aid recovery from cancer.
1) Take in no more calories than needed to maintain weight. If you are overweight, lose the fat and then maintain a healthy weight. A variety of studies demonstrate that being overweight is a risk factor for various cancers, even in the absence of other risk factors. The most likely mechanism (my hypothesis) is that fat cells increase the level of estrogen, which has been implicated in several cancers, including breast and prostate. The more bodyfat you have, the higher the endogenous estrogen levels. Add in the highly toxic environmental estrogens we are exposed to daily and the risk for cancer becomes astronomical.
2) Remove refined sugar and refined wheat flour from the diet. Impaired glucose metabolism, which eventually becomes type-II diabetes, results from the frequent ingestion of simple sugars and other refined carbohydrates. A high glycemic load (a lot of simple carbs) has been implicated in gastric, upper digestive tract, endometrial, ovarian, colon, and colorectal cancers. Choose a diet rich in whole grains, vegetables, and fruit.
3) Increase your fiber intake. Fiber reduces the glycemic index of carbohydrates and lowers cholesterol. The only cancer directly linked to low fiber intake is rectal cancer, but foods containing fiber are also abundant in antioxidants and other anti-cancer nutrients.
4) Reduce your intake of red meat. Most red meat is high in saturated fat, which has been linked to many forms of cancer, as well as heart disease. Some studies also show a positive correlation between intake of red meat and colon, colorectal, and breast cancers.
5) Improve your omega-3 to omega-6 fat balance. Omega-3 fats (fish oil, flax oil, walnuts, and hemp seed) which are severely lacking in the Western diet, have been shown to have powerful anti-cancer properties. Meanwhile, omega-6 fats, of which we tend to eat far too many, have been linked to several cancers, especially breast cancer. Arachidonic acid, an omega-6 fat found in animal fat and also produced endogenously, has been implicated in various inflammatory illnesses, including arthritis and heart disease. As research continues, many illnesses are being reclassified as inflammatory illnesses, and cancer might soon fall into that etiology. The ideal omega 3:6 ratio is 1:2 (for every two grams of omega-6 fats, we need a gram of omega-3 fat). Currently, the ratio of omega-3 to -6 in our diets is 1:10 at best, and often 1:30 or worse.
6) Eat flax seed or use high-lignan flax oil. Here's the paradox: flax seed and flax lignans are more potent phytoestrogens than those found in soy protein. Yet, flax has been shown to provide protection from cancers (especially of the breast) and to also decrease tumor proliferation (and decrease total tumors) in mice that already have cancer. In fact, a specific flax lignan was able to reduce cancer metastasis. Soy phytoestrogens do not show the same benefits, and some studies indicate that soy might increase cancer risk (see Wednesday, December 29, 2004 Soy Protein Should Be Avoided).
7) Eat your fruits and veggies. In 128 of 156 studies that provide relative risk for cancers in relation to fruit and vegetable intake, a statistically significant protective benefit was noted for increased fruit and vegetable intake. The benefits were noted for cancers of the stomach, esophagus, lung, oral cavity and pharynx, endometrium, pancreas, and colon. The most benefit was found in allium vegetables (garlic, onions, leeks, scallions), carrots, green vegetables, cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts), and tomatoes. Most notable fruits include all berries (especially blueberries and blackberries), grapes, raisins, prunes, pomegranate (most concentrated source of antioxidants and bioflavinoids), and apples.
8) Be sure to have adequate dietary levels of the following nutrients (use supplements if needed): selenium, chlorophyll (eat green veggies), vitamin B-12, folic acid, vitamin D, carotenoids (beta-carotene, alpha-carotene), lycopene, vitamin C, green tea extract (4 cups of green tea a day or use a supplement), and probiotics (yogurt contains live cultures -- high-quality yogurts contain a full spectrum of probiotics).
Include as many of these items in your diet as possible, and your risk for cancer will be significantly reduced. If you have cancer already or are being treated for cancer, these changes may aid your recovery.
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