Diet and Cancer Even though genetics have been shown to play a role in your risk of developing cancer, diet and lifestyle have a much bigger influence. The food we eat today, the toxic environment we are living in often predispose us to cancer. But all hope is not lost. As more and more research work goes on in cancer prevention and cancer survival, there is some light at the end of the tunnel. Research shows that the food we ingest can play a significant role in preventing and even eliminating certain cancers or increasing the number of years we live after being diagnosed with cancer. Being proactive and regular screenings to detect cancer at an early stage is of course important, but what is more significant is to take measures to ensure to a higher degree that we don’t get cancer in the first place. One of the most famous cancer institutes ‘MD Anderson Cancer Center’ in USA is one of the first cancer centers to understand the importance of cancer prevention and has included prevention as a part of its mission statement and believes that in the coming years 50 percent of cancers can be prevented.
• A 2016 study found that Japanese women who had westernized their 'diet, had 83% higher breast cancer risk compared with those who stuck to a more traditional diet.
• In the Harvard Nurses Study, women who got 30 grams of fiber each day, were 32% less likely to develop breast cancer compared to women who got relatively less fiber.
• The Physicians Health study of 20,885 men showed that those who had at least 2 and a half dairy servings per day had a 34% increased risk of developing prostate cancer. These men with cancer were also found to have 10% more IGF 1 in their blood when the study started. (When we drink milk our body produces IGF 1 which can cause cancer cells to grow into tumors).
The westernised diet in Japan meant more fats and sugars. Fats are present in animal products including milk, eggs, fish, chicken, mutton, etc. while sugars meant refined bread, juices, soda drinks, etc. Fibers are only present in plant foods. Animal products are totally devoid of fibers. Plant foods have little fats and that too is good fats mostly. More and more studies point out that a plant based diet is healthier.
A whole foods plant based diet will help in prevention, recurrence and secondary spread of cancer as well as also benefit those undergoing treatment.
The underlying cause of cancer is linked to free radical damage to cells and DNA causing mutations in cells. Plants are rich in phytonutrients, antioxidants which help to repair the free radical damage to a large extent. A plant based diet can also help to down regulate cancer-causing genes. In one study it was found that hundreds of oncogenes that promote prostate cancer, breast cancer, colon cancer, and other conditions were switched off in only three months of following a plant based diet. This amazing research was published in the Proceedings of the National Academy of Sciences.
Cancer cells thrive in an acidic environment. Whole plants provide an alkaline environment in our body while animal products do the opposite. Refined carbs and sugars also increase the acidic environment.
Chronic Inflammatory diseases like colitis, pancreatitis, hepatitis are linked to a greater risk of cancer. Plants-based diets decrease chronic inflammation while animal products with no fibers and excess fats, increase it.
Our bodies are designed for plant-based eating if we consider our teeth and digestive system.
To prevent cancer
• Focus on whole foods plant-based diets. Minimize the intake of refined flour, white rice or simple oats. Instead eat whole wheat flour, brown rice, rolled oats, and millets.
• Eating one large salad a day can make a huge difference in protecting yourself not only from cancer but from various other lifestyle diseases. A salad comprising of plenty of coloured and green vegetables nourishes our body with phytonutrients and antioxidants and provides us with fiber. Have salads of spinach, shredded beets, broccoli, red cabbage, tomatoes, carrots, sprinkled with walnuts and other nuts, seeds, and herbs like oregano, basil, parsley, etc.
• If you have been advised against salad while on treatment, have steamed vegetables.
• Minimize the intake of animal products like dairy products, meat, chicken and eggs. More and more studies are linking animal proteins and fats to cancer.
• Avoid cigarettes and alcohol.
• Minimize the use of added oils. This will help in weight loss. Obesity predisposes us to some kinds of cancer.
• Have 30 to 40 gms of fiber every day by eating lentils, beans, vegetables, fruits, and some whole grains.
• Supplement with Vitamin D and B12 after checking your levels. Lack of Vitamin D has been linked to some cancers.
• Enjoy your meals with family and friends.
• Go organic as far as possible. The chemicals in our foods, personal care products, home care products are very harmful to our body whether we are ingesting them through our mouth or absorbing through our skin, or inhaling through our nose. We have no idea about the kind of harm we are exposed to through the thousands of unknown chemicals we are exposed to. It’s impossible to do studies on all of them.
Adhering to four simple lifestyle factors can have a strong impact on the prevention of cancers and other chronic diseases of today:
not smoking, not being obese, getting half an hour of daily exercise, and eating healthier as mentioned above. Gratitude and forgiveness could also help in easing the stress in our lives and give us mental peace.
Dr. Sanchita Bhattacharya,
Holistic Health Physician,
Health And wellness Coach.
References
Shin S, Saito E, Inoue M, et al. Dietary pattern and breast cancer risk in Japanese women: the Japan Public Health Center-based Prospective Study (JPHC Study); British Journal Of Medicine 2016;115:1769-1779. Holmes MD, Liu S, Hankinson SE, Colditz GA, Hunter DJ, Willett WC. Dietary carbohydrates, fiber, and breast cancer risk. Am J Epidemiol. 2004 Apr 15;159(8):732-9.
Chan JM, Stampfer MJ, Ma J, Gann PH, Gaziano JM, Giovannucci EL. Dairy products, calcium, and prostate cancer risk in the Physicians’ Health Study. Am J Clin Nutr. 2001 Oct;74(4):549-54. Ornish D, Weidner G, Fair WR, Marlin R, Pettengill EB, Raisin CJ, Dunn-Emke S, Crutchfield L, Jacobs FN, Barnard RJ, Aronson WJ, McCormac P, McKnight DJ, Fein JD, Dnistrian AM, Weinstein J, Ngo TH, Mendell NR, Carroll PR. Intensive lifestyle changes may affect the progression of prostate cancer. J Urol. 2005 Sep;174(3):