Healthy Choices to Keep Cancer at Bay
(Page 2 of 3)
February/March 2009
By Linda B. White, M.D.
You can keep your blood sugar more constant by substituting foods high in sugar and refined flour with whole-grain foods, fruits and vegetables. These foods also are rich in fiber, which may help bind potentially carcinogenic toxins in the bowel, thus preventing their absorption into the blood stream. Earlier studies linked fiber with protection against cancer in the colon and other parts of the body, though some recent studies haven’t supported that link. A 2004 study did find that refined-grain products increased rectal cancer risk, whereas more vegetables, fruit and whole-grain products reduced cancer risk.
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Add spice to your life. Some culinary herbs and spices are proving themselves valuable in the war against cancer. Standouts include turmeric and ginger. Both contain potent anti-inflammatory substances — curcumin and gingerol, respectively. Because inflammation plays a role in the development of certain cancers, anti-inflammatory substances are beneficial in cancer prevention.
Go for garlic. Population studies suggest that eating garlic has cancer-protective effects. Garlic boosts immunity, acts as an antioxidant, inhibits proliferation of cancer cells, induces cancer cell death and enhances enzymes that detoxify carcinogens. Some of garlic’s key ingredients are unstable, and heat can ruin them. To maximize benefits, either add raw, minced garlic to dressings, dips, soups and sauces, or crush the garlic, let it sit for 10 minutes (which allows for the formation of active ingredients), then add it to the cooking pot.
Minimize meat. A greater intake of meat has been linked to an increased risk in cancer of the colon, stomach, uterus, prostate and breast. Red meat, processed meats, grilled meats, well-done meat and fried animal-based foods seem to be the most problematic in regard to cancer risk.
Choose your fats wisely. The link between high dietary fat and cancer is murky because the type of fat may be what’s important. High saturated fat (animal fats) and trans fats (hydrogenated fat found in many processed foods) seem to increase cancer risk, while monounsaturated (olive oil) and polyunsaturated fats (most vegetable oils and cold-water fish oil) seem to be protective. People who follow the classic Mediterranean diet — high in fruits, vegetables, grains and olive oil, and low in meat — have lower rates of cancer. The omega-3 fatty acids found in flaxseed oil and cold-water fish also are associated with reduced cancer risk.
Healthy Choices
Regular exercise has been linked with a significant reduction of cancer risk. Physically active women can lower their risk for breast cancer by 20 percent to 40 percent. Overweight women who achieve and sustain a weight loss of 20 or more pounds can cut their breast cancer risk in half. Obesity increases hormones such as insulin and estrogen that encourage tumor formation.
