Cancer and Diet
Cancer is a term for a disease in which abnormal cells divide without control and can invade nearby tissues. Cancer cells can also spread to other parts of the body through the blood and lymph systems.
Every year 4th of February is marked as World Cancer Day to spread awareness about the disease. This year’s theme of World Cancer Day marks the second year of the campaign “close the care gap” which is about understanding the inequities in cancer care and taking action to make the necessary progress to address them.
Nutrishilp is taking an effort to close the care gap with this blog about Nutrition and Cancer.
Cancer is the second-leading cause of death in the world. But survival rates are improving for many types of cancer, thanks to improvements in cancer screening, treatment, and prevention.
Cancer is caused by changes (mutations) to the DNA within cells. The DNA inside a cell is packaged into a large number of individual genes, each of which contains a set of instructions telling the cell what functions to perform, as well as how to grow and divide. Errors in the instructions can cause the cell to stop its normal function and may allow a cell to become cancerous.
What causes gene mutations?
Gene mutations can occur for several reasons, for instance:
Gene mutations you’re born with. You may be born with a genetic mutation that you inherited from your parents. This type of mutation accounts for a small percentage of cancers.
Gene mutations that occur after birth. Most gene mutations occur after you’re born and aren’t inherited. Several forces can cause gene mutations, such as smoking, radiation, viruses, cancer-causing chemicals (carcinogens), obesity, hormones, chronic inflammation, and a lack of exercise.
The reasons for Cancer can be classified into two broad categories –
Modifiable risk factors
The factors which are under your control can be avoided just with a conscious attempt.
For example:
- Smoking
- Physical inactivity
- Obesity
- Alcohol consumption
- Stress
Non-modifiable cancer risk factors
- Age
- Immune system
- Sex
- Family history and genetics.
Common cancers and food
Some common cancers may be affected by what we eat, such as lung cancer, breast cancer, prostate cancer, and bowel cancer.
Lung cancer
Lung cancer is the leading cause of death from cancer in the world, and most lung cancers are caused by smoking.
Eating a healthy diet with lots of fruit and vegetables has been linked to a lower risk of lung cancer, both in people who smoke and those who do not. Recent evidence suggests that cruciferous vegetables such as cabbage, cauliflower, broccoli, and Bok choy are excellent vegetable choices.
While eating fruits and vegetables may offer some degree of protection from lung cancer, not smoking (and avoiding second-hand smoke which is more commonly known as passive smoking) is by far the best prevention.
Breast cancer
Breast cancer is the most common type of cancer among women in the world. There is an increased risk of breast cancer with factors such as rapid early growth, greater adult height, and weight gain in adulthood.
Much of the risk of developing breast cancer involves factors that influence estrogen levels during a woman’s reproductive life, such as the age of menarche (first period), late menopause, number of pregnancies, having the first pregnancy late in life, and breastfeeding practices.
The rate of breast cancer also increases with age. Postmenopausal women who are carrying too much weight, particularly around their middle, have more than twice the average risk of breast cancer. Diets high in foods containing mono-unsaturated fat, such as olive oil, canola oil, some nuts and seeds, and high in vegetables may reduce the risk. High alcohol consumption may increase the risk of breast cancer.
Prostate cancer
Prostate cancer is becoming the most common cancer in men over the age of 50 as they are at greater risk of such cancer. However, it can be seen in younger men as well. Vegetables (soy, in particular) may decrease the risk, while a high-fat diet that comprises mostly animal fat sources (such as dairy products, fatty meats, and takeaway foods) may increase the risk. Maintaining a healthy body weight may reduce the risk of prostate cancer.
Lycopene is a potent antioxidant found in tomatoes, tomato-based products, watermelon, and strawberries that may help lower the risk of prostate cancer.
Bowel cancer
Bowel cancer is a general term for cancer that begins in the large bowel. Depending on where cancer starts, bowel cancer is sometimes called colon or rectal cancer.
Keeping a healthy weight, being physically active, and having a diet high in vegetables and fiber are protective while consuming a large amount of red meat, processed meat and alcohol may increase the risk.
Protecting against cancer
Foods and drinks to limit
Just as there are foods that can reduce your cancer risk, there are foods that can increase it. Make it a point to steer clear of these foods when you go shopping. Foods that can increase your cancer risk are:
Processed meat and red meat –Processed meats like hot dogs, bacon, and any meat you find at the deli counter, have compounds that cause cancer. Even processed meats that say they are “nitrate-free” or “uncured” should be avoided. Aim for no or lesser ounces of cooked red meat. Instead, choose lean chicken, fish, or plant-based protein.
Alcohol– Make it a rule of thumb to either No to alcohol or the Less is better.
Smoking – This reason is explained much enough across the globe, Nutrishilp asks you just to take the advice written on the cigarette packets that “it can cause cancer”.
Foods to eat more of
As a token of advice mark, the fact that Supplements are not the answer to preventing cancer high-dose dietary supplements are not recommended for cancer prevention, and the best approach to preventing cancer is to aim to meet nutrition needs through whole foods.
Nutrition for a person with cancer is important for many reasons, including:
- The immune system needs support to fight at full strength.
- The diet may be adjusted to cope with various symptoms, such as constipation, diarrhea, or nausea.
- Loss of appetite or an increased metabolism means that high-energy foods may need to be included in the daily diet.
- Extra protein may be needed to help prevent the loss of muscle from weight loss.
The strongest protective anti-cancer effect has been shown with:
Millets: They are rich in magnesium, fiber, phosphorous, niacin, serotonin, and zinc and are 100% gluten-free creating a calming effect on your mood. Being alkaline in nature, it is recommended to include Bajra and Jowar in the diet of Cancer Patients as they increase the possibilities of healing from cancer dramatically.
Plant-based diet: Especially raw vegetables or salads, such as leafy green vegetables and carrots. Tomatoes and citrus fruits (such as oranges, grapefruit, lemons, and limes)
Cruciferous vegetables like broccoli, cabbage, Brussels sprouts, bok Choy, and other Asian greens.
Include more of these vegetables and fruits in your diet, along with seeds and nuts.
One final tip from
Shilpi Goel, Dietitian, Nutritionist, and Founder Nutrishilp.
“Before you head for any meal, plan to fill two-thirds of every plate with vegetables, fruits, and whole grains.
If you focus on eating a plant-based diet and maintaining a healthy weight, you will go a long way in reducing your risk.”
For queries and guidance on health and diet, connect with Team Nutrishilp
@ 7581921000 or [email protected].